Tuna salad vs. Soba — In-Depth Nutrition Comparison

Compare

Summary of differences between tuna salad and soba

Tuna salad has more vitamin B12, vitamin B3, phosphorus, copper, and iron; however, soba is higher in manganese and vitamin B1.
Tuna salad covers your daily need for vitamin B12, 50% more than soba.
Tuna salad has 81 times more saturated fat than soba. While tuna salad has 1.544g of saturated fat, soba has only 0.019g.

These are the specific foods used in this comparison Fish, tuna salad and Noodles, japanese, soba, cooked.

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.

Tuna salad

Soba

Contains more MagnesiumMagnesium	+111.1%
Contains more CalciumCalcium	+325%
Contains more PotassiumPotassium	+408.6%
Contains more IronIron	+108.3%
Contains more CopperCopper	+1712.5%
Contains more ZincZinc	+366.7%
Contains more PhosphorusPhosphorus	+612%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium	-85.1%
Contains more ManganeseManganese	+835%

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.

Tuna salad

Soba

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+169.2%
Contains more Vitamin B3Vitamin B3	+1213.7%
Contains more Vitamin B6Vitamin B6	+102.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+14.3%

Contains more Vitamin B1Vitamin B1

+203.2%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.235mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	41.2µg		75%
Vitamin B12	1.2µg	0µg	50%
Vitamin B3	6.7mg	0.51mg	39%
Polyunsaturated fat	4.122g	0.031g	27%
Protein	16.04g	5.06g	22%
Phosphorus	178mg	25mg	22%
Manganese	0.04mg	0.374mg	15%
Sodium	402mg	60mg	15%
Copper	0.145mg	0.008mg	15%
Fats	9.26g	0.1g	14%
Iron	1mg	0.48mg	7%
Monounsaturated fat	2.887g	0.026g	7%
Saturated fat	1.544g	0.019g	7%
Vitamin B1	0.031mg	0.094mg	5%
Potassium	178mg	35mg	4%
Zinc	0.56mg	0.12mg	4%
Cholesterol	13mg	0mg	4%
Carbs	9.41g	21.44g	4%
Calories	187kcal	99kcal	4%
Vitamin B6	0.081mg	0.04mg	3%
Vitamin B2	0.07mg	0.026mg	3%
Vitamin A	24µg	0µg	3%
Magnesium	19mg	9mg	2%
Vitamin C	2.2mg	0mg	2%
Vitamin B5	0.26mg	0.235mg	1%
Calcium	17mg	4mg	1%
Net carbs	9.41g	21.44g	N/A
Folate	8µg	7µg	0%
Tryptophan	0.18mg	0.072mg	0%
Threonine	0.701mg	0.177mg	0%
Isoleucine	0.739mg	0.195mg	0%
Leucine	1.293mg	0.33mg	0%
Lysine	1.457mg	0.214mg	0%
Methionine	0.47mg	0.072mg	0%
Phenylalanine	0.626mg	0.217mg	0%
Valine	0.824mg	0.249mg	0%
Histidine	0.467mg	0.119mg	0%
Omega-3 - EPA	0.014g		N/A
Omega-3 - DHA	0.055g		N/A