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  6. Soba vs. Rainbow trout

Soba vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between soba and rainbow trout

  • Soba has more manganese; however, rainbow trout is higher in vitamin B12, vitamin D, vitamin B3, phosphorus, vitamin B5, vitamin B6, and potassium.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than soba.
  • Rainbow trout contains 34 times less manganese than soba. Soba contains 0.374mg of manganese, while rainbow trout contains 0.011mg.
  • 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, trout, rainbow, farmed, raw.

Infographic

Soba vs Rainbow trout 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
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +54.8%
Contains more ManganeseManganese +3300%
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%

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
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +57.1%

All nutrients comparison - raw data values

Nutrient Soba Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 23.6µg 43%
Vitamin B3 0.51mg 5.567mg 32%
Protein 5.06g 19.94g 30%
Phosphorus 25mg 226mg 29%
Vitamin B5 0.235mg 1.667mg 29%
Vitamin B6 0.04mg 0.34mg 23%
Cholesterol 0mg 59mg 20%
Vitamin E 2.34mg 16%
Manganese 0.374mg 0.011mg 16%
Choline 65mg 12%
Potassium 35mg 377mg 10%
Polyunsaturated fat 0.031g 1.507g 10%
Vitamin A 0µg 84µg 9%
Fats 0.1g 6.18g 9%
Carbs 21.44g 0g 7%
Saturated fat 0.019g 1.383g 6%
Vitamin B2 0.026mg 0.09mg 5%
Monounsaturated fat 0.026g 1.979g 5%
Magnesium 9mg 25mg 4%
Copper 0.008mg 0.046mg 4%
Vitamin C 0mg 2.9mg 3%
Zinc 0.12mg 0.45mg 3%
Calories 99kcal 141kcal 2%
Vitamin B1 0.094mg 0.12mg 2%
Iron 0.48mg 0.31mg 2%
Calcium 4mg 25mg 2%
Folate 7µg 11µg 1%
Net carbs 21.44g 0g N/A
Sodium 60mg 51mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.072mg 0.234mg 0%
Threonine 0.177mg 0.915mg 0%
Isoleucine 0.195mg 0.962mg 0%
Leucine 0.33mg 1.696mg 0%
Lysine 0.214mg 1.916mg 0%
Methionine 0.072mg 0.618mg 0%
Phenylalanine 0.217mg 0.815mg 0%
Valine 0.249mg 1.075mg 0%
Histidine 0.119mg 0.614mg 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
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +387.5%
Contains more ProteinProtein +294.1%
Contains more FatsFats +6080%
~equal in Water ~73.8g

Fat Type Comparison

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

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