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.
- Swordfish has a lower glycemic index than soba.
We used Fish, swordfish, cooked, dry heat and Noodles, japanese, soba, cooked types in this comparison.
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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 | +288.9% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +1325.7% |
| Contains more CopperCopper | +475% |
| Contains more ZincZinc | +550% |
| Contains more PhosphorusPhosphorus | +1116% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -38.1% |
| Contains more ManganeseManganese | +2776.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +363.4% |
| Contains more FatsFats | +7830% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~73.01g
~equal in
Other
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13530.8% |
| Contains more Poly. FatPolyunsaturated fat | +4312.9% |
| Contains less Sat. FatSaturated 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.
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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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0.51mg | 55% |
| Vitamin B6 | 0.615mg | 0.04mg | 44% |
| Phosphorus | 304mg | 25mg | 40% |
| Protein | 23.45g | 5.06g | 37% |
| Cholesterol | 78mg | 0mg | 26% |
| Manganese | 0.013mg | 0.374mg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Potassium | 499mg | 35mg | 14% |
| Fats | 7.93g | 0.1g | 12% |
| Saturated fat | 1.911g | 0.019g | 9% |
| Monounsaturated fat | 3.544g | 0.026g | 9% |
| Polyunsaturated fat | 1.368g | 0.031g | 9% |
| Carbs | 0g | 21.44g | 7% |
| Zinc | 0.78mg | 0.12mg | 6% |
| Magnesium | 35mg | 9mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Calories | 172kcal | 99kcal | 4% |
| Vitamin B5 | 0.417mg | 0.235mg | 4% |
| Copper | 0.046mg | 0.008mg | 4% |
| Vitamin B2 | 0.063mg | 0.026mg | 3% |
| Sodium | 97mg | 60mg | 2% |
| Folate | 2µg | 7µg | 1% |
| Net carbs | 0g | 21.44g | N/A |
| Calcium | 6mg | 4mg | 0% |
| Iron | 0.45mg | 0.48mg | 0% |
| Vitamin B1 | 0.089mg | 0.094mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.072mg | 0% |
| Threonine | 1.035mg | 0.177mg | 0% |
| Isoleucine | 1.088mg | 0.195mg | 0% |
| Leucine | 1.919mg | 0.33mg | 0% |
| Lysine | 2.168mg | 0.214mg | 0% |
| Methionine | 0.699mg | 0.072mg | 0% |
| Phenylalanine | 0.922mg | 0.217mg | 0% |
| Valine | 1.216mg | 0.249mg | 0% |
| Histidine | 0.695mg | 0.119mg | 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 |
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
72%
5%
Minerals Daily Need Coverage Score
64%
10%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Soba is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 1.892g)
Which food is cheaper?
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The foods are relatively equal in price ($)