Soba vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between soba and swordfish?
- Soba is richer in manganese, yet swordfish is richer in vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, and magnesium.
- Swordfish's daily need coverage for vitamin D is 111% higher.
- Soba has 29 times more manganese than swordfish. Soba has 0.374mg of manganese, while swordfish has 0.013mg.
- Soba contains less saturated fat.
- Swordfish has a lower glycemic index than soba.
We used Noodles, japanese, soba, cooked and Fish, swordfish, cooked, dry heat types in this comparison.
Infographic
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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.
| Contains less SodiumSodium | -38.1% |
| Contains more ManganeseManganese | +2776.9% |
| Contains more MagnesiumMagnesium | +288.9% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +1325.7% |
| Contains more CopperCopper | +475% |
| Contains more ZincZinc | +550% |
| Contains more PhosphorusPhosphorus | +1116% |
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.
| Contains more FolateFolate | +250% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +142.3% |
| Contains more Vitamin B3Vitamin B3 | +1714.5% |
| Contains more Vitamin B5Vitamin B5 | +77.4% |
| Contains more Vitamin B6Vitamin B6 | +1437.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0.51mg | 9.254mg | 55% |
| Vitamin B6 | 0.04mg | 0.615mg | 44% |
| Phosphorus | 25mg | 304mg | 40% |
| Protein | 5.06g | 23.45g | 37% |
| Cholesterol | 0mg | 78mg | 26% |
| Manganese | 0.374mg | 0.013mg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Potassium | 35mg | 499mg | 14% |
| Fats | 0.1g | 7.93g | 12% |
| Saturated fat | 0.019g | 1.911g | 9% |
| Monounsaturated fat | 0.026g | 3.544g | 9% |
| Polyunsaturated fat | 0.031g | 1.368g | 9% |
| Carbs | 21.44g | 0g | 7% |
| Zinc | 0.12mg | 0.78mg | 6% |
| Magnesium | 9mg | 35mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Calories | 99kcal | 172kcal | 4% |
| Vitamin B5 | 0.235mg | 0.417mg | 4% |
| Copper | 0.008mg | 0.046mg | 4% |
| Vitamin B2 | 0.026mg | 0.063mg | 3% |
| Sodium | 60mg | 97mg | 2% |
| Folate | 7µg | 2µg | 1% |
| Net carbs | 21.44g | 0g | N/A |
| Calcium | 4mg | 6mg | 0% |
| Iron | 0.48mg | 0.45mg | 0% |
| Vitamin B1 | 0.094mg | 0.089mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.072mg | 0.265mg | 0% |
| Threonine | 0.177mg | 1.035mg | 0% |
| Isoleucine | 0.195mg | 1.088mg | 0% |
| Leucine | 0.33mg | 1.919mg | 0% |
| Lysine | 0.214mg | 2.168mg | 0% |
| Methionine | 0.072mg | 0.699mg | 0% |
| Phenylalanine | 0.217mg | 0.922mg | 0% |
| Valine | 0.249mg | 1.216mg | 0% |
| Histidine | 0.119mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +363.4% |
| Contains more FatsFats | +7830% |
~equal in
Water
~68.26g
~equal in
Other
~0.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +13530.8% |
| Contains more Poly. FatPolyunsaturated fat | +4312.9% |
