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Soba vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between soba and salmon raw

  • Soba has more manganese, while salmon raw has more vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B2, copper, phosphorus, and potassium.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw contains 23 times less manganese than soba. Soba contains 0.374mg of manganese, while salmon raw contains 0.016mg.
  • 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 Noodles, japanese, soba, cooked and Fish, salmon, Atlantic, wild, raw.

Infographic

Soba vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more ManganeseManganese +2237.5%
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%

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
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%
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%
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 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

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

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +7988.5%
Contains more Poly. FatPolyunsaturated fat +8090.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Salmon raw
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 Soba Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 36.5µg 66%
Vitamin B6 0.04mg 0.818mg 60%
Vitamin B3 0.51mg 7.86mg 46%
Protein 5.06g 19.84g 30%
Vitamin B5 0.235mg 1.664mg 29%
Vitamin B2 0.026mg 0.38mg 27%
Copper 0.008mg 0.25mg 27%
Phosphorus 25mg 200mg 25%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.031g 2.539g 17%
Manganese 0.374mg 0.016mg 16%
Potassium 35mg 490mg 13%
Vitamin B1 0.094mg 0.226mg 11%
Fats 0.1g 6.34g 10%
Carbs 21.44g 0g 7%
Zinc 0.12mg 0.64mg 5%
Folate 7µg 25µg 5%
Monounsaturated fat 0.026g 2.103g 5%
Magnesium 9mg 29mg 5%
Iron 0.48mg 0.8mg 4%
Saturated fat 0.019g 0.981g 4%
Calories 99kcal 142kcal 2%
Vitamin A 0µg 12µg 1%
Sodium 60mg 44mg 1%
Calcium 4mg 12mg 1%
Net carbs 21.44g 0g N/A
Tryptophan 0.072mg 0.222mg 0%
Threonine 0.177mg 0.87mg 0%
Isoleucine 0.195mg 0.914mg 0%
Leucine 0.33mg 1.613mg 0%
Lysine 0.214mg 1.822mg 0%
Methionine 0.072mg 0.587mg 0%
Phenylalanine 0.217mg 0.775mg 0%
Valine 0.249mg 1.022mg 0%
Histidine 0.119mg 0.584mg 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
Soba Salmon raw
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
5%
Soba
77%
Salmon raw
Minerals Daily Need Coverage Score
10%
Soba
49%
Salmon raw

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.