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Salmon raw vs. Soba — In-Depth Nutrition Comparison

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Differences between salmon raw and soba

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B2, copper, phosphorus, and potassium, while soba has more manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of soba is 46.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Noodles, japanese, soba, cooked.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1300%
Contains more IronIron +66.7%
Contains more CopperCopper +3025%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -26.7%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +2237.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140.4%
Contains more Vitamin B2Vitamin B2 +1361.5%
Contains more Vitamin B3Vitamin B3 +1441.2%
Contains more Vitamin B5Vitamin B5 +608.1%
Contains more Vitamin B6Vitamin B6 +1945%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Soba
2
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 ProteinProtein +292.1%
Contains more FatsFats +6240%
Contains more OtherOther +1264.1%
Contains more CarbsCarbs +∞%
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +7988.5%
Contains more Poly. FatPolyunsaturated fat +8090.3%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Soba
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Salmon raw Soba DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 66%
Vitamin B6 0.818mg 0.04mg 60%
Vitamin B3 7.86mg 0.51mg 46%
Protein 19.84g 5.06g 30%
Vitamin B5 1.664mg 0.235mg 29%
Vitamin B2 0.38mg 0.026mg 27%
Copper 0.25mg 0.008mg 27%
Phosphorus 200mg 25mg 25%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.031g 17%
Manganese 0.016mg 0.374mg 16%
Potassium 490mg 35mg 13%
Vitamin B1 0.226mg 0.094mg 11%
Fats 6.34g 0.1g 10%
Carbs 0g 21.44g 7%
Zinc 0.64mg 0.12mg 5%
Folate 25µg 7µg 5%
Monounsaturated fat 2.103g 0.026g 5%
Magnesium 29mg 9mg 5%
Iron 0.8mg 0.48mg 4%
Saturated fat 0.981g 0.019g 4%
Calories 142kcal 99kcal 2%
Vitamin A 12µg 0µg 1%
Sodium 44mg 60mg 1%
Calcium 12mg 4mg 1%
Net carbs 0g 21.44g N/A
Tryptophan 0.222mg 0.072mg 0%
Threonine 0.87mg 0.177mg 0%
Isoleucine 0.914mg 0.195mg 0%
Leucine 1.613mg 0.33mg 0%
Lysine 1.822mg 0.214mg 0%
Methionine 0.587mg 0.072mg 0%
Phenylalanine 0.775mg 0.217mg 0%
Valine 1.022mg 0.249mg 0%
Histidine 0.584mg 0.119mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

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

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
77%
Salmon raw
5%
Soba
Minerals Daily Need Coverage Score
49%
Salmon raw
10%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.962g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $13)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw 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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.