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  6. Soba vs. Smoked salmon

Soba vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between soba and smoked salmon

  • Soba has more manganese; however, smoked salmon has more vitamin B12, vitamin D, vitamin B3, copper, phosphorus, vitamin B6, and vitamin B5.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% more.
  • Soba has 22 times more manganese than smoked salmon. Soba has 0.374mg of manganese, while smoked salmon has 0.017mg.
  • Soba is lower in sodium.
  • Soba has a higher glycemic index than smoked salmon.

The food varieties used in the comparison are Noodles, japanese, soba, cooked and Fish, salmon, chinook, smoked.

Infographic

Soba vs Smoked 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
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +2100%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +400%
Contains more IronIron +77.1%
Contains more CopperCopper +2775%
Contains more ZincZinc +158.3%
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +308.7%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +288.5%
Contains more Vitamin B3Vitamin B3 +825.5%
Contains more Vitamin B5Vitamin B5 +270.2%
Contains more Vitamin B6Vitamin B6 +595%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Soba Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Selenium 32.4µg 59%
Sodium 60mg 672mg 27%
Vitamin B3 0.51mg 4.72mg 26%
Protein 5.06g 18.28g 26%
Copper 0.008mg 0.23mg 25%
Phosphorus 25mg 164mg 20%
Vitamin B6 0.04mg 0.278mg 18%
Manganese 0.374mg 0.017mg 16%
Choline 89mg 16%
Vitamin B5 0.235mg 0.87mg 13%
Vitamin E 1.35mg 9%
Cholesterol 0mg 23mg 8%
Carbs 21.44g 0g 7%
Polyunsaturated fat 0.031g 0.995g 6%
Fats 0.1g 4.32g 6%
Vitamin B1 0.094mg 0.023mg 6%
Vitamin B2 0.026mg 0.101mg 6%
Monounsaturated fat 0.026g 2.023g 5%
Iron 0.48mg 0.85mg 5%
Potassium 35mg 175mg 4%
Saturated fat 0.019g 0.929g 4%
Vitamin A 0µg 26µg 3%
Magnesium 9mg 18mg 2%
Zinc 0.12mg 0.31mg 2%
Calories 99kcal 117kcal 1%
Folate 7µg 2µg 1%
Calcium 4mg 11mg 1%
Net carbs 21.44g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.072mg 0.205mg 0%
Threonine 0.177mg 0.801mg 0%
Isoleucine 0.195mg 0.842mg 0%
Leucine 0.33mg 1.486mg 0%
Lysine 0.214mg 1.679mg 0%
Methionine 0.072mg 0.541mg 0%
Phenylalanine 0.217mg 0.714mg 0%
Valine 0.249mg 0.942mg 0%
Histidine 0.119mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +261.3%
Contains more FatsFats +4220%
Contains more OtherOther +1284.6%
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +7680.8%
Contains more Poly. FatPolyunsaturated fat +3109.7%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.