Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salmon vs. Soybean — In-Depth Nutrition Comparison

Compare

What are the main differences between Salmon and Soybean?

  • Salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin B5, while Soybean is higher in Iron, Copper, Manganese, and Fiber.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Soybeans, mature cooked, boiled, without salt types in this comparison.

Infographic

Salmon vs Soybean 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.
Salmon
2
:
Contains more Selenium +467.1%
Contains more Calcium +580%
Contains more Iron +1411.8%
Contains more Magnesium +186.7%
Contains more Potassium +34.1%
Contains less Sodium -98.4%
Contains more Zinc +167.4%
Contains more Copper +730.6%
Contains more Manganese +5050%
Equal in Phosphorus - 245
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Selenium +467.1%
Contains more Calcium +580%
Contains more Iron +1411.8%
Contains more Magnesium +186.7%
Contains more Potassium +34.1%
Contains less Sodium -98.4%
Contains more Zinc +167.4%
Contains more Copper +730.6%
Contains more Manganese +5050%
Equal in Phosphorus - 245

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.
Salmon
9
:
Contains more Vitamin A +2455.6%
Contains more Vitamin E +225.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +119.4%
Contains more Vitamin B3 +1916.3%
Contains more Vitamin B5 +724%
Contains more Vitamin B6 +176.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +111.1%
Contains more Folate +58.8%
Contains more Vitamin K +19100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +2455.6%
Contains more Vitamin E +225.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +119.4%
Contains more Vitamin B3 +1916.3%
Contains more Vitamin B5 +724%
Contains more Vitamin B6 +176.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +111.1%
Contains more Folate +58.8%
Contains more Vitamin K +19100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
3
:
Contains more Protein +21.4%
Contains more Fats +37.7%
Contains more Carbs +∞%
Contains more Other +138.8%
Equal in Water - 62.55
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +21.4%
Contains more Fats +37.7%
Contains more Carbs +∞%
Contains more Other +138.8%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
1
:
Contains more Monounsaturated Fat +111.1%
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +11.2%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +111.1%
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +11.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 22.1g 18.21g Salmon
Fats 12.35g 8.97g Salmon
Carbs 0g 8.36g Soybean
Calories 206kcal 172kcal Salmon
Sugar 0g 3g Salmon
Fiber 0g 6g Soybean
Calcium 15mg 102mg Soybean
Iron 0.34mg 5.14mg Soybean
Magnesium 30mg 86mg Soybean
Phosphorus 252mg 245mg Salmon
Potassium 384mg 515mg Soybean
Sodium 61mg 1mg Soybean
Zinc 0.43mg 1.15mg Soybean
Copper 0.049mg 0.407mg Soybean
Manganese 0.016mg 0.824mg Soybean
Selenium 41.4µg 7.3µg Salmon
Vitamin A 230IU 9IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.35mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 1.7mg Salmon
Vitamin B1 0.34mg 0.155mg Salmon
Vitamin B2 0.135mg 0.285mg Soybean
Vitamin B3 8.045mg 0.399mg Salmon
Vitamin B5 1.475mg 0.179mg Salmon
Vitamin B6 0.647mg 0.234mg Salmon
Folate 34µg 54µg Soybean
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 19.2µg Soybean
Tryptophan 0.248mg 0.242mg Salmon
Threonine 0.969mg 0.723mg Salmon
Isoleucine 1.018mg 0.807mg Salmon
Leucine 1.796mg 1.355mg Salmon
Lysine 2.03mg 1.108mg Salmon
Methionine 0.654mg 0.224mg Salmon
Phenylalanine 0.863mg 0.869mg Soybean
Valine 1.139mg 0.831mg Salmon
Histidine 0.651mg 0.449mg Salmon
Cholesterol 63mg 0mg Soybean
Saturated Fat 2.397g 1.297g Soybean
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 1.981g Salmon
Polyunsaturated fat 4.553g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
110%
Salmon
23%
Soybean
Minerals Daily Need Coverage Score
44%
Salmon
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.1g)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $9.6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.