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  6. Swordfish vs. Soba

Swordfish vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Soba?

  • Swordfish is richer in Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Potassium, and Magnesium, yet Soba is richer in Manganese.
  • Swordfish's daily need coverage for Vitamin D is 111% higher.
  • Soba contains less Cholesterol.

We used Fish, swordfish, cooked, dry heat and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Swordfish vs Soba 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.
Swordfish
Swordfish
7
:
3
Soba
Soba
Contains more Calcium +50%
Contains more Magnesium +288.9%
Contains more Phosphorus +1116%
Contains more Potassium +1325.7%
Contains more Zinc +550%
Contains more Copper +475%
Contains less Sodium -38.1%
Contains more Manganese +2776.9%
Equal in Iron - 0.48
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +50%
Contains more Magnesium +288.9%
Contains more Phosphorus +1116%
Contains more Potassium +1325.7%
Contains more Zinc +550%
Contains more Copper +475%
Contains less Sodium -38.1%
Contains more Manganese +2776.9%
Equal in Iron - 0.48

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.
Swordfish
Swordfish
9
:
2
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +142.3%
Contains more Vitamin B3 +1714.5%
Contains more Vitamin B5 +77.4%
Contains more Vitamin B6 +1437.5%
Contains more Vitamin B12 +∞%
Contains more Folate +250%
Equal in Vitamin B1 - 0.094
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +142.3%
Contains more Vitamin B3 +1714.5%
Contains more Vitamin B5 +77.4%
Contains more Vitamin B6 +1437.5%
Contains more Vitamin B12 +∞%
Contains more Folate +250%
Equal in Vitamin B1 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Soba
Soba
Contains more Protein +363.4%
Contains more Fats +7830%
Contains more Carbs +∞%
Equal in Water - 73.01
Equal in Other - 0.39
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +363.4%
Contains more Fats +7830%
Contains more Carbs +∞%
Equal in Water - 73.01
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +13530.8%
Contains more Polyunsaturated fat +4312.9%
Contains less Saturated Fat -99%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +13530.8%
Contains more Polyunsaturated fat +4312.9%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Soba
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Swordfish Soba Opinion
Net carbs 0g 21.44g Soba
Protein 23.45g 5.06g Swordfish
Fats 7.93g 0.1g Swordfish
Carbs 0g 21.44g Soba
Calories 172kcal 99kcal Swordfish
Calcium 6mg 4mg Swordfish
Iron 0.45mg 0.48mg Soba
Magnesium 35mg 9mg Swordfish
Phosphorus 304mg 25mg Swordfish
Potassium 499mg 35mg Swordfish
Sodium 97mg 60mg Soba
Zinc 0.78mg 0.12mg Swordfish
Copper 0.046mg 0.008mg Swordfish
Manganese 0.013mg 0.374mg Soba
Selenium 68.5µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.094mg Soba
Vitamin B2 0.063mg 0.026mg Swordfish
Vitamin B3 9.254mg 0.51mg Swordfish
Vitamin B5 0.417mg 0.235mg Swordfish
Vitamin B6 0.615mg 0.04mg Swordfish
Folate 2µg 7µg Soba
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.072mg Swordfish
Threonine 1.035mg 0.177mg Swordfish
Isoleucine 1.088mg 0.195mg Swordfish
Leucine 1.919mg 0.33mg Swordfish
Lysine 2.168mg 0.214mg Swordfish
Methionine 0.699mg 0.072mg Swordfish
Phenylalanine 0.922mg 0.217mg Swordfish
Valine 1.216mg 0.249mg Swordfish
Histidine 0.695mg 0.119mg Swordfish
Cholesterol 78mg 0mg Soba
Trans Fat 0.056g Soba
Saturated Fat 1.911g 0.019g Soba
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g 0.026g Swordfish
Polyunsaturated fat 1.368g 0.031g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
95%
Swordfish
6%
Soba
Minerals Daily Need Coverage Score
64%
Swordfish
10%
Soba

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.892g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.