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Soba vs. Chinook salmon — In-Depth Nutrition Comparison

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A recap on differences between soba and chinook salmon

  • Soba has more manganese; however, chinook salmon is higher in vitamin B12, vitamin B3, phosphorus, vitamin B6, magnesium, potassium, and vitamin B5.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than soba.
  • Chinook salmon contains 20 times less manganese than soba. Soba contains 0.374mg of manganese, while chinook salmon contains 0.019mg.
  • Soba has less saturated fat.
  • The glycemic index of soba is higher.

Food varieties used in this article are Noodles, japanese, soba, cooked and Fish, salmon, chinook, cooked, dry heat.

Infographic

Soba vs Chinook salmon 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more ManganeseManganese +1868.4%
Contains more MagnesiumMagnesium +1255.6%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +1342.9%
Contains more IronIron +89.6%
Contains more CopperCopper +562.5%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +1384%
~equal in Sodium ~60mg

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
1
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%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +492.3%
Contains more Vitamin B3Vitamin B3 +1869.6%
Contains more Vitamin B5Vitamin B5 +268.1%
Contains more Vitamin B6Vitamin B6 +1055%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
3
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.3%
Contains more OtherOther +-108.3%
Contains more ProteinProtein +408.3%
Contains more FatsFats +13280%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +21984.6%
Contains more Poly. FatPolyunsaturated fat +8487.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Chinook salmon
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
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Soba Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 46.8µg 85%
Vitamin B3 0.51mg 10.045mg 60%
Phosphorus 25mg 371mg 49%
Protein 5.06g 25.72g 41%
Vitamin B6 0.04mg 0.462mg 32%
Cholesterol 0mg 85mg 28%
Magnesium 9mg 122mg 27%
Fats 0.1g 13.38g 20%
Polyunsaturated fat 0.031g 2.662g 18%
Vitamin A 0µg 149µg 17%
Saturated fat 0.019g 3.214g 15%
Manganese 0.374mg 0.019mg 15%
Monounsaturated fat 0.026g 5.742g 14%
Potassium 35mg 505mg 14%
Vitamin B5 0.235mg 0.865mg 13%
Vitamin B2 0.026mg 0.154mg 10%
Folate 7µg 35µg 7%
Calories 99kcal 231kcal 7%
Carbs 21.44g 0g 7%
Copper 0.008mg 0.053mg 5%
Iron 0.48mg 0.91mg 5%
Vitamin C 0mg 4.1mg 5%
Vitamin B1 0.094mg 0.044mg 4%
Zinc 0.12mg 0.56mg 4%
Calcium 4mg 28mg 2%
Net carbs 21.44g 0g N/A
Sodium 60mg 60mg 0%
Tryptophan 0.072mg 0.288mg 0%
Threonine 0.177mg 1.127mg 0%
Isoleucine 0.195mg 1.185mg 0%
Leucine 0.33mg 2.09mg 0%
Lysine 0.214mg 2.362mg 0%
Methionine 0.072mg 0.761mg 0%
Phenylalanine 0.217mg 1.004mg 0%
Valine 0.249mg 1.325mg 0%
Histidine 0.119mg 0.757mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
10%
Soba
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 3.195g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $15)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (60 mg)

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.