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  6. Chinook salmon vs. Soybean raw

Chinook salmon vs. Soybean raw — In-Depth Nutrition Comparison

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How are chinook salmon and soybean raw different?

  • Chinook salmon is richer in vitamin B12, selenium, and vitamin B3, while soybean raw is higher in iron, copper, manganese, folate, vitamin B1, vitamin B2, and phosphorus.
  • Soybean raw covers your daily need for iron, 185% more than chinook salmon.
  • Soybean raw has a higher glycemic index (14) than chinook salmon (0).

Fish, salmon, chinook, cooked, dry heat and Soybeans, mature seeds, raw types were used in this article.

Infographic

Chinook salmon vs Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +162.9%
Contains more MagnesiumMagnesium +129.5%
Contains more CalciumCalcium +889.3%
Contains more PotassiumPotassium +255.8%
Contains more IronIron +1625.3%
Contains more CopperCopper +3028.3%
Contains more ZincZinc +773.2%
Contains more PhosphorusPhosphorus +89.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +13147.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B3Vitamin B3 +518.9%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin B1Vitamin B1 +1886.4%
Contains more Vitamin B2Vitamin B2 +464.9%
Contains more FolateFolate +971.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Soybean raw DV% diff.
Iron 0.91mg 15.7mg 185%
Copper 0.053mg 1.658mg 178%
Vitamin B12 2.87µg 0µg 120%
Manganese 0.019mg 2.517mg 109%
Folate 35µg 375µg 85%
Vitamin B1 0.044mg 0.874mg 69%
Polyunsaturated fat 2.662g 11.255g 57%
Vitamin B2 0.154mg 0.87mg 55%
Selenium 46.8µg 17.8µg 53%
Vitamin B3 10.045mg 1.623mg 53%
Phosphorus 371mg 704mg 48%
Zinc 0.56mg 4.89mg 39%
Vitamin K 47µg 39%
Potassium 505mg 1797mg 38%
Magnesium 122mg 280mg 38%
Fiber 0g 9.3g 37%
Cholesterol 85mg 0mg 28%
Calcium 28mg 277mg 25%
Protein 25.72g 36.49g 22%
Choline 115.9mg 21%
Vitamin A 149µg 1µg 16%
Calories 231kcal 446kcal 11%
Fats 13.38g 19.94g 10%
Carbs 0g 30.16g 10%
Vitamin B6 0.462mg 0.377mg 7%
Vitamin E 0.85mg 6%
Sodium 60mg 2mg 3%
Monounsaturated fat 5.742g 4.404g 3%
Vitamin C 4.1mg 6mg 2%
Saturated fat 3.214g 2.884g 2%
Vitamin B5 0.865mg 0.793mg 1%
Net carbs 0g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.288mg 0.591mg 0%
Threonine 1.127mg 1.766mg 0%
Isoleucine 1.185mg 1.971mg 0%
Leucine 2.09mg 3.309mg 0%
Lysine 2.362mg 2.706mg 0%
Methionine 0.761mg 0.547mg 0%
Phenylalanine 1.004mg 2.122mg 0%
Valine 1.325mg 2.029mg 0%
Histidine 0.757mg 1.097mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +668.1%
Contains more ProteinProtein +41.9%
Contains more FatsFats +49%
Contains more CarbsCarbs +∞%
~equal in Other ~4.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +30.4%
Contains less Sat. FatSaturated fat -10.3%
Contains more Poly. FatPolyunsaturated fat +322.8%

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.