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  6. Soba vs. Halibut raw

Soba vs. Halibut raw — In-Depth Nutrition Comparison

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Summary of differences between soba and halibut raw

  • Soba has more manganese; however, halibut raw is higher in vitamin D, vitamin B12, vitamin B6, phosphorus, potassium, and vitamin B3.
  • Halibut raw covers your daily need for vitamin D, 183% more than soba.
  • Soba has 31 times more manganese than halibut raw. While soba has 0.374mg of manganese, halibut raw has only 0.012mg.
  • Soba has less saturated fat.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Noodles, japanese, soba, cooked and Fish, halibut, Greenland, raw.

Infographic

Soba vs Halibut 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
Soba
3
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +3016.7%
Contains more MagnesiumMagnesium +188.9%
Contains more PotassiumPotassium +665.7%
Contains more IronIron +37.5%
Contains more CopperCopper +275%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +556%

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
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%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +194.1%
Contains more Vitamin B6Vitamin B6 +950%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Soba Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 36.5µg 66%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.04mg 0.42mg 29%
Fats 0.1g 13.84g 21%
Monounsaturated fat 0.026g 8.378g 21%
Phosphorus 25mg 164mg 20%
Protein 5.06g 14.37g 19%
Manganese 0.374mg 0.012mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.019g 2.419g 11%
Choline 61.8mg 11%
Polyunsaturated fat 0.031g 1.367g 9%
Potassium 35mg 268mg 7%
Carbs 21.44g 0g 7%
Vitamin B3 0.51mg 1.5mg 6%
Vitamin E 0.73mg 5%
Vitamin B2 0.026mg 0.08mg 4%
Calories 99kcal 186kcal 4%
Magnesium 9mg 26mg 4%
Vitamin B1 0.094mg 0.06mg 3%
Zinc 0.12mg 0.4mg 3%
Vitamin A 0µg 14µg 2%
Copper 0.008mg 0.03mg 2%
Folate 7µg 1µg 2%
Iron 0.48mg 0.66mg 2%
Sodium 60mg 80mg 1%
Net carbs 21.44g 0g N/A
Calcium 4mg 3mg 0%
Vitamin B5 0.235mg 0.25mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.072mg 0.161mg 0%
Threonine 0.177mg 0.63mg 0%
Isoleucine 0.195mg 0.662mg 0%
Leucine 0.33mg 1.168mg 0%
Lysine 0.214mg 1.32mg 0%
Methionine 0.072mg 0.425mg 0%
Phenylalanine 0.217mg 0.561mg 0%
Valine 0.249mg 0.74mg 0%
Histidine 0.119mg 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +184%
Contains more FatsFats +13740%
Contains more OtherOther +289.7%
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +32123.1%
Contains more Poly. FatPolyunsaturated fat +4309.7%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.