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  6. Salmon raw vs. Soybean raw

Salmon raw vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Soybean raw

  • Salmon raw is richer in Vitamin B12, and Vitamin B3, yet Soybean raw is richer in Iron, Copper, Manganese, Folate, Phosphorus, Magnesium, Vitamin B1, and Zinc.
  • Daily need coverage for Iron from Soybean raw is 186% higher.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Soybeans, mature seeds, raw.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
1
:
9
Soybean raw
Soybean raw
Contains more Selenium +105.1%
Contains more Calcium +2208.3%
Contains more Iron +1862.5%
Contains more Magnesium +865.5%
Contains more Phosphorus +252%
Contains more Potassium +266.7%
Contains less Sodium -95.5%
Contains more Zinc +664.1%
Contains more Copper +563.2%
Contains more Manganese +15631.3%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +105.1%
Contains more Calcium +2208.3%
Contains more Iron +1862.5%
Contains more Magnesium +865.5%
Contains more Phosphorus +252%
Contains more Potassium +266.7%
Contains less Sodium -95.5%
Contains more Zinc +664.1%
Contains more Copper +563.2%
Contains more Manganese +15631.3%

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 raw
Salmon raw
5
:
7
Soybean raw
Soybean raw
Contains more Vitamin A +81.8%
Contains more Vitamin B3 +384.3%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +117%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +128.9%
Contains more Folate +1400%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +81.8%
Contains more Vitamin B3 +384.3%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +117%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +128.9%
Contains more Folate +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Soybean raw
Soybean raw
Contains more Water +702.1%
Contains more Protein +83.9%
Contains more Fats +214.5%
Contains more Carbs +∞%
Equal in Other - 4.87
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Soybean raw
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 Water +702.1%
Contains more Protein +83.9%
Contains more Fats +214.5%
Contains more Carbs +∞%
Equal in Other - 4.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +343.3%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +343.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 19.84g 36.49g Soybean raw
Fats 6.34g 19.94g Soybean raw
Carbs 0g 30.16g Soybean raw
Calories 142kcal 446kcal Soybean raw
Sugar 7.33g Salmon raw
Fiber 0g 9.3g Soybean raw
Calcium 12mg 277mg Soybean raw
Iron 0.8mg 15.7mg Soybean raw
Magnesium 29mg 280mg Soybean raw
Phosphorus 200mg 704mg Soybean raw
Potassium 490mg 1797mg Soybean raw
Sodium 44mg 2mg Soybean raw
Zinc 0.64mg 4.89mg Soybean raw
Copper 0.25mg 1.658mg Soybean raw
Manganese 0.016mg 2.517mg Soybean raw
Selenium 36.5µg 17.8µg Salmon raw
Vitamin A 40IU 22IU Salmon raw
Vitamin A RAE 12µg 1µg Salmon raw
Vitamin E 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.226mg 0.874mg Soybean raw
Vitamin B2 0.38mg 0.87mg Soybean raw
Vitamin B3 7.86mg 1.623mg Salmon raw
Vitamin B5 1.664mg 0.793mg Salmon raw
Vitamin B6 0.818mg 0.377mg Salmon raw
Folate 25µg 375µg Soybean raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 47µg Soybean raw
Tryptophan 0.222mg 0.591mg Soybean raw
Threonine 0.87mg 1.766mg Soybean raw
Isoleucine 0.914mg 1.971mg Soybean raw
Leucine 1.613mg 3.309mg Soybean raw
Lysine 1.822mg 2.706mg Soybean raw
Methionine 0.587mg 0.547mg Salmon raw
Phenylalanine 0.775mg 2.122mg Soybean raw
Valine 1.022mg 2.029mg Soybean raw
Histidine 0.584mg 1.097mg Soybean raw
Cholesterol 55mg 0mg Soybean raw
Saturated Fat 0.981g 2.884g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g 4.404g Soybean raw
Polyunsaturated fat 2.539g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Soybean raw
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
83%
Salmon raw
85%
Soybean raw
Minerals Daily Need Coverage Score
49%
Salmon raw
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $9.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.903g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
?
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.