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  6. Mackerel vs. Soba

Mackerel vs. Soba — In-Depth Nutrition Comparison

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Important differences between Mackerel and Soba

  • Mackerel has more Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B5, however, Soba has more Manganese.
  • Mackerel's daily need coverage for Vitamin B12 is 792% more.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Noodles, japanese, soba, cooked.

Infographic

Mackerel vs Soba infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
8
:
2
Soba
Soba
Contains more Calcium +275%
Contains more Iron +227.1%
Contains more Magnesium +977.8%
Contains more Phosphorus +1012%
Contains more Potassium +1045.7%
Contains more Zinc +683.3%
Contains more Copper +1075%
Contains less Sodium -27.7%
Contains more Manganese +1770%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +275%
Contains more Iron +227.1%
Contains more Magnesium +977.8%
Contains more Phosphorus +1012%
Contains more Potassium +1045.7%
Contains more Zinc +683.3%
Contains more Copper +1075%
Contains less Sodium -27.7%
Contains more Manganese +1770%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
8
:
2
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.1%
Contains more Vitamin B2 +1484.6%
Contains more Vitamin B3 +1243.1%
Contains more Vitamin B5 +321.3%
Contains more Vitamin B6 +1050%
Contains more Vitamin B12 +∞%
Contains more Folate +250%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.1%
Contains more Vitamin B2 +1484.6%
Contains more Vitamin B3 +1243.1%
Contains more Vitamin B5 +321.3%
Contains more Vitamin B6 +1050%
Contains more Vitamin B12 +∞%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Soba
Soba
Contains more Protein +371.3%
Contains more Fats +17710%
Contains more Other +1200%
Contains more Carbs +∞%
Contains more Water +37.1%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +371.3%
Contains more Fats +17710%
Contains more Other +1200%
Contains more Carbs +∞%
Contains more Water +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +26846.2%
Contains more Polyunsaturated fat +13771%
Contains less Saturated Fat -99.5%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +26846.2%
Contains more Polyunsaturated fat +13771%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Soba
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Mackerel Soba Opinion
Net carbs 0g 21.44g Soba
Protein 23.85g 5.06g Mackerel
Fats 17.81g 0.1g Mackerel
Carbs 0g 21.44g Soba
Calories 262kcal 99kcal Mackerel
Calcium 15mg 4mg Mackerel
Iron 1.57mg 0.48mg Mackerel
Magnesium 97mg 9mg Mackerel
Phosphorus 278mg 25mg Mackerel
Potassium 401mg 35mg Mackerel
Sodium 83mg 60mg Soba
Zinc 0.94mg 0.12mg Mackerel
Copper 0.094mg 0.008mg Mackerel
Manganese 0.02mg 0.374mg Soba
Selenium 51.6µg Mackerel
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.094mg Mackerel
Vitamin B2 0.412mg 0.026mg Mackerel
Vitamin B3 6.85mg 0.51mg Mackerel
Vitamin B5 0.99mg 0.235mg Mackerel
Vitamin B6 0.46mg 0.04mg Mackerel
Folate 2µg 7µg Soba
Vitamin B12 19µg 0µg Mackerel
Tryptophan 0.267mg 0.072mg Mackerel
Threonine 1.045mg 0.177mg Mackerel
Isoleucine 1.099mg 0.195mg Mackerel
Leucine 1.938mg 0.33mg Mackerel
Lysine 2.19mg 0.214mg Mackerel
Methionine 0.706mg 0.072mg Mackerel
Phenylalanine 0.931mg 0.217mg Mackerel
Valine 1.228mg 0.249mg Mackerel
Histidine 0.702mg 0.119mg Mackerel
Cholesterol 75mg 0mg Soba
Saturated Fat 4.176g 0.019g Soba
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 7.006g 0.026g Mackerel
Polyunsaturated fat 4.3g 0.031g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
6%
Soba
Minerals Daily Need Coverage Score
64%
Mackerel
10%
Soba

Comparison summary

Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 4.157g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $7)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.