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  6. Cod vs. Soy milk

Cod vs. Soy milk — In-Depth Nutrition Comparison

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A recap on differences between Cod and Soy milk

  • Cod has more Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Vitamin B3, and Potassium, however, Soy milk is higher in Copper, and Manganese.
  • Cod covers your daily Vitamin B5 needs 3053% more than Soy milk.
  • Soy milk has less Cholesterol.

Food varieties used in this article are Fish, cod, Atlantic, raw and Soymilk, original and vanilla, unfortified.

Infographic

Cod vs Soy milk 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.
Cod
Cod
5
:
5
Soy milk
Soy milk
Contains more Magnesium +28%
Contains more Phosphorus +290.4%
Contains more Potassium +250%
Contains more Zinc +275%
Contains more Selenium +589.6%
Contains more Calcium +56.3%
Contains more Iron +68.4%
Contains more Copper +357.1%
Contains more Manganese +1386.7%
Equal in Sodium - 51
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Magnesium +28%
Contains more Phosphorus +290.4%
Contains more Potassium +250%
Contains more Zinc +275%
Contains more Selenium +589.6%
Contains more Calcium +56.3%
Contains more Iron +68.4%
Contains more Copper +357.1%
Contains more Manganese +1386.7%
Equal in Sodium - 51

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.
Cod
Cod
9
:
3
Soy milk
Soy milk
Contains more Vitamin A +1233.3%
Contains more Vitamin E +481.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B3 +302.1%
Contains more Vitamin B5 +40918.8%
Contains more Vitamin B6 +218.2%
Contains more Vitamin B12 +∞%
Contains more Folate +157.1%
Contains more Vitamin K +2900%
Equal in Vitamin B2 - 0.069
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +1233.3%
Contains more Vitamin E +481.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B3 +302.1%
Contains more Vitamin B5 +40918.8%
Contains more Vitamin B6 +218.2%
Contains more Vitamin B12 +∞%
Contains more Folate +157.1%
Contains more Vitamin K +2900%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
4
Soy milk
Soy milk
Contains more Protein +444.6%
Contains more Fats +161.2%
Contains more Carbs +∞%
Contains more Other +116.7%
Equal in Water - 88.05
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +444.6%
Contains more Fats +161.2%
Contains more Carbs +∞%
Contains more Other +116.7%
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Soy milk
Soy milk
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +326.6%
Contains more Polyunsaturated fat +316%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +326.6%
Contains more Polyunsaturated fat +316%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Soy milk Opinion
Net carbs 0g 5.68g Soy milk
Protein 17.81g 3.27g Cod
Fats 0.67g 1.75g Soy milk
Carbs 0g 6.28g Soy milk
Calories 82kcal 54kcal Cod
Sugar 0g 3.99g Cod
Fiber 0g 0.6g Soy milk
Calcium 16mg 25mg Soy milk
Iron 0.38mg 0.64mg Soy milk
Magnesium 32mg 25mg Cod
Phosphorus 203mg 52mg Cod
Potassium 413mg 118mg Cod
Sodium 54mg 51mg Soy milk
Zinc 0.45mg 0.12mg Cod
Copper 0.028mg 0.128mg Soy milk
Manganese 0.015mg 0.223mg Soy milk
Selenium 33.1µg 4.8µg Cod
Vitamin A 40IU 3IU Cod
Vitamin A RAE 12µg 0µg Cod
Vitamin E 0.64mg 0.11mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.06mg Cod
Vitamin B2 0.065mg 0.069mg Soy milk
Vitamin B3 2.063mg 0.513mg Cod
Vitamin B5 153mg 0.373mg Cod
Vitamin B6 0.245mg 0.077mg Cod
Folate 7µg 18µg Soy milk
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 3µg Soy milk
Tryptophan 0.199mg 0.038mg Cod
Threonine 0.781mg 0.108mg Cod
Isoleucine 0.821mg 0.114mg Cod
Leucine 1.447mg 0.186mg Cod
Lysine 1.635mg 0.131mg Cod
Methionine 0.527mg 0.027mg Cod
Phenylalanine 0.695mg 0.113mg Cod
Valine 0.917mg 0.117mg Cod
Histidine 0.524mg 0.061mg Cod
Cholesterol 43mg 0mg Soy milk
Saturated Fat 0.131g 0.205g Cod
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.401g Soy milk
Polyunsaturated fat 0.231g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
790%
Cod
9%
Soy milk
Minerals Daily Need Coverage Score
38%
Cod
19%
Soy milk

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 3.99g)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 37)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.