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  6. Rainbow trout vs. Soba

Rainbow trout vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between rainbow trout and soba

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, phosphorus, vitamin B5, vitamin B6, and potassium; however, soba is higher in manganese.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than soba.
  • Soba has less cholesterol.
  • The glycemic index of soba is higher.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Noodles, japanese, soba, cooked.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Soba
Soba
2
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 +177.8%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +977.1%
Contains more CopperCopper +475%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +804%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +∞%
Contains more IronIron +54.8%
Contains more ManganeseManganese +3300%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Soba
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +991.6%
Contains more Vitamin B5Vitamin B5 +609.4%
Contains more Vitamin B6Vitamin B6 +750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Rainbow trout Soba DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 43%
Vitamin B3 5.567mg 0.51mg 32%
Protein 19.94g 5.06g 30%
Phosphorus 226mg 25mg 29%
Vitamin B5 1.667mg 0.235mg 29%
Vitamin B6 0.34mg 0.04mg 23%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 16%
Manganese 0.011mg 0.374mg 16%
Choline 65mg 12%
Potassium 377mg 35mg 10%
Polyunsaturated fat 1.507g 0.031g 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 0.1g 9%
Carbs 0g 21.44g 7%
Saturated fat 1.383g 0.019g 6%
Vitamin B2 0.09mg 0.026mg 5%
Monounsaturated fat 1.979g 0.026g 5%
Magnesium 25mg 9mg 4%
Copper 0.046mg 0.008mg 4%
Vitamin C 2.9mg 0mg 3%
Zinc 0.45mg 0.12mg 3%
Calories 141kcal 99kcal 2%
Vitamin B1 0.12mg 0.094mg 2%
Iron 0.31mg 0.48mg 2%
Calcium 25mg 4mg 2%
Folate 11µg 7µg 1%
Net carbs 0g 21.44g N/A
Sodium 51mg 60mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.072mg 0%
Threonine 0.915mg 0.177mg 0%
Isoleucine 0.962mg 0.195mg 0%
Leucine 1.696mg 0.33mg 0%
Lysine 1.916mg 0.214mg 0%
Methionine 0.618mg 0.072mg 0%
Phenylalanine 0.815mg 0.217mg 0%
Valine 1.075mg 0.249mg 0%
Histidine 0.614mg 0.119mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Soba
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 +294.1%
Contains more FatsFats +6080%
Contains more CarbsCarbs +∞%
Contains more OtherOther +387.5%
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Soba
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 +7511.5%
Contains more Poly. FatPolyunsaturated fat +4761.3%
Contains less Sat. FatSaturated fat -98.6%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.