Squid vs. Soba — In-Depth Nutrition Comparison
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The main differences between squid and soba
- Squid is richer than soba in vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, potassium, and vitamin B6.
- Daily need coverage for vitamin B12 for squid is 225% higher.
Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Noodles, japanese, soba, cooked.
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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 more MagnesiumMagnesium | +566.7% |
| Contains more CalciumCalcium | +4400% |
| Contains more PotassiumPotassium | +1720% |
| Contains more IronIron | +2158.3% |
| Contains more CopperCopper | +12375% |
| Contains more ZincZinc | +2783.3% |
| Contains more PhosphorusPhosphorus | +2220% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -91.9% |
| Contains more ManganeseManganese | +78.9% |
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 Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +6550% |
| Contains more Vitamin B3Vitamin B3 | +329.2% |
| Contains more Vitamin B5Vitamin B5 | +283% |
| Contains more Vitamin B6Vitamin B6 | +575% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin B1Vitamin B1 | +452.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +541.9% |
| Contains more FatsFats | +1300% |
| Contains more OtherOther | +761.5% |
| Contains more CarbsCarbs | +1207.3% |
| Contains more WaterWater | +19.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +523.1% |
| Contains more Poly. FatPolyunsaturated fat | +764.5% |
| Contains less Sat. FatSaturated fat | -91.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 163% | |
| Vitamin B2 | 1.729mg | 0.026mg | 131% |
| Iron | 10.84mg | 0.48mg | 130% |
| Copper | 0.998mg | 0.008mg | 110% |
| Phosphorus | 580mg | 25mg | 79% |
| Cholesterol | 224mg | 0mg | 75% |
| Protein | 32.48g | 5.06g | 55% |
| Sodium | 744mg | 60mg | 30% |
| Zinc | 3.46mg | 0.12mg | 30% |
| Vitamin A | 203µg | 0µg | 23% |
| Calcium | 180mg | 4mg | 18% |
| Potassium | 637mg | 35mg | 18% |
| Vitamin B6 | 0.27mg | 0.04mg | 18% |
| Vitamin B5 | 0.9mg | 0.235mg | 13% |
| Magnesium | 60mg | 9mg | 12% |
| Vitamin B3 | 2.189mg | 0.51mg | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.374mg | 7% |
| Carbs | 1.64g | 21.44g | 7% |
| Vitamin B1 | 0.017mg | 0.094mg | 6% |
| Folate | 24µg | 7µg | 4% |
| Calories | 158kcal | 99kcal | 3% |
| Fats | 1.4g | 0.1g | 2% |
| Polyunsaturated fat | 0.268g | 0.031g | 2% |
| Saturated fat | 0.236g | 0.019g | 1% |
| Net carbs | 1.64g | 21.44g | N/A |
| Monounsaturated fat | 0.162g | 0.026g | 0% |
| Tryptophan | 0.364mg | 0.072mg | 0% |
| Threonine | 1.398mg | 0.177mg | 0% |
| Isoleucine | 1.414mg | 0.195mg | 0% |
| Leucine | 2.287mg | 0.33mg | 0% |
| Lysine | 2.427mg | 0.214mg | 0% |
| Methionine | 0.733mg | 0.072mg | 0% |
| Phenylalanine | 1.164mg | 0.217mg | 0% |
| Valine | 1.419mg | 0.249mg | 0% |
| Histidine | 0.624mg | 0.119mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
5%
Minerals Daily Need Coverage Score
185%
10%
Comparison summary
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Soba is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Soba contains less Sodium (difference - 684mg)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.217g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)