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Soba vs. Crab — In-Depth Nutrition Comparison

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What are the main differences between soba and crab?

  • Soba is richer in manganese, yet crab is richer in vitamin B12, copper, zinc, phosphorus, vitamin B5, vitamin B3, and folate.
  • Crab's daily need coverage for vitamin B12 is 139% higher.
  • Soba has 5 times more manganese than crab. Soba has 0.374mg of manganese, while crab has 0.074mg.
  • Soba contains less sodium.
  • Crab has a lower glycemic index than soba.

We used Noodles, japanese, soba, cooked and Crustaceans, crab, blue, canned types in this comparison.

Infographic

Soba vs Crab 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%
Crab
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +405.4%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +2175%
Contains more PotassiumPotassium +640%
Contains more CopperCopper +10075%
Contains more ZincZinc +3075%
Contains more PhosphorusPhosphorus +836%
~equal in Iron ~0.5mg

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%
Crab
11
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +308.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +438.6%
Contains more Vitamin B5Vitamin B5 +324.3%
Contains more Vitamin B6Vitamin B6 +290%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +628.6%
~equal in Vitamin D ~0µg

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
Crab
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +253.4%
Contains more FatsFats +640%
Contains more OtherOther +333.3%
~equal in Water ~79.69g

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
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +396.2%
Contains more Poly. FatPolyunsaturated fat +732.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Crab
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 Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Copper 0.008mg 0.814mg 90%
Selenium 42.9µg 78%
Zinc 0.12mg 3.81mg 34%
Cholesterol 0mg 97mg 32%
Phosphorus 25mg 234mg 30%
Protein 5.06g 17.88g 26%
Sodium 60mg 563mg 22%
Choline 80.9mg 15%
Vitamin B5 0.235mg 0.997mg 15%
Vitamin B3 0.51mg 2.747mg 14%
Manganese 0.374mg 0.074mg 13%
Vitamin E 1.84mg 12%
Folate 7µg 51µg 11%
Calcium 4mg 91mg 9%
Vitamin B6 0.04mg 0.156mg 9%
Potassium 35mg 259mg 7%
Carbs 21.44g 0g 7%
Magnesium 9mg 36mg 6%
Vitamin B1 0.094mg 0.023mg 6%
Vitamin B2 0.026mg 0.093mg 5%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.031g 0.258g 2%
Saturated fat 0.019g 0.201g 1%
Calories 99kcal 83kcal 1%
Fats 0.1g 0.74g 1%
Net carbs 21.44g 0g N/A
Iron 0.48mg 0.5mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Monounsaturated fat 0.026g 0.129g 0%
Tryptophan 0.072mg 0.226mg 0%
Threonine 0.177mg 0.727mg 0%
Isoleucine 0.195mg 0.776mg 0%
Leucine 0.33mg 1.307mg 0%
Lysine 0.214mg 1.386mg 0%
Methionine 0.072mg 0.452mg 0%
Phenylalanine 0.217mg 0.708mg 0%
Valine 0.249mg 0.806mg 0%
Histidine 0.119mg 0.393mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Crab
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
56%
Crab
Minerals Daily Need Coverage Score
10%
Soba
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 97mg)
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 - 503mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.182g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $12)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab 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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.