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Soba vs. Pollock — In-Depth Nutrition Comparison

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Important differences between soba and pollock

  • Soba has more manganese; however, pollock has more vitamin B12, phosphorus, vitamin B6, vitamin B3, magnesium, vitamin B2, and potassium.
  • Pollock's daily need coverage for vitamin B12 is 153% more.
  • Soba has 21 times more manganese than pollock. Soba has 0.374mg of manganese, while pollock has 0.018mg.
  • Soba is lower in sodium.
  • Soba has a higher glycemic index than pollock.

The food varieties used in the comparison are Noodles, japanese, soba, cooked and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Soba vs Pollock 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +1977.8%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1128.6%
Contains more IronIron +16.7%
Contains more CopperCopper +650%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +968%

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.
Soba
2
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%
Pollock
10
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more FolateFolate +133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +757.7%
Contains more Vitamin B3Vitamin B3 +674.3%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +722.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +364%
Contains more FatsFats +1080%
Contains more OtherOther +333.3%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +415.4%
Contains more Poly. FatPolyunsaturated fat +1780.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 44.1µg 80%
Protein 5.06g 23.48g 37%
Phosphorus 25mg 267mg 35%
Cholesterol 0mg 86mg 29%
Vitamin B6 0.04mg 0.329mg 22%
Vitamin B3 0.51mg 3.949mg 21%
Magnesium 9mg 81mg 17%
Choline 91.6mg 17%
Sodium 60mg 419mg 16%
Vitamin B2 0.026mg 0.223mg 15%
Manganese 0.374mg 0.018mg 15%
Potassium 35mg 430mg 12%
Vitamin D 0µg 1.3µg 7%
Carbs 21.44g 0g 7%
Calcium 4mg 72mg 7%
Copper 0.008mg 0.06mg 6%
Vitamin D 0IU 51IU 6%
Zinc 0.12mg 0.57mg 4%
Polyunsaturated fat 0.031g 0.583g 4%
Vitamin B5 0.235mg 0.432mg 4%
Vitamin B1 0.094mg 0.054mg 3%
Vitamin E 0.28mg 2%
Fats 0.1g 1.18g 2%
Vitamin A 0µg 17µg 2%
Saturated fat 0.019g 0.159g 1%
Calories 99kcal 111kcal 1%
Folate 7µg 3µg 1%
Iron 0.48mg 0.56mg 1%
Net carbs 21.44g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.026g 0.134g 0%
Tryptophan 0.072mg 0.263mg 0%
Threonine 0.177mg 1.029mg 0%
Isoleucine 0.195mg 1.082mg 0%
Leucine 0.33mg 1.908mg 0%
Lysine 0.214mg 2.157mg 0%
Methionine 0.072mg 0.696mg 0%
Phenylalanine 0.217mg 0.917mg 0%
Valine 0.249mg 1.21mg 0%
Histidine 0.119mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Soba
60%
Pollock
Minerals Daily Need Coverage Score
10%
Soba
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.14g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $7)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.