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

Salmon raw vs. Soy milk — In-Depth Nutrition Comparison

Compare

What are the main differences between salmon raw and soy milk?

  • Soy milk has less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, vitamin B1, and copper than salmon raw.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than soy milk.

We used Fish, salmon, Atlantic, wild, raw and Soymilk, original and vanilla, unfortified types in this comparison.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +315.3%
Contains more IronIron +25%
Contains more CopperCopper +95.3%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +284.6%
Contains less SodiumSodium -13.7%
Contains more SeleniumSelenium +660.4%
Contains more CalciumCalcium +108.3%
Contains more ManganeseManganese +1293.8%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +450.7%
Contains more Vitamin B3Vitamin B3 +1432.2%
Contains more Vitamin B5Vitamin B5 +346.1%
Contains more Vitamin B6Vitamin B6 +962.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
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 ProteinProtein +506.7%
Contains more FatsFats +262.3%
Contains more OtherOther +718.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +424.4%
Contains more Poly. FatPolyunsaturated fat +164.2%
Contains less Sat. FatSaturated fat -79.1%

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 Soy milk
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Salmon raw Soy milk DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 4.8µg 58%
Vitamin B6 0.818mg 0.077mg 57%
Vitamin B3 7.86mg 0.513mg 46%
Protein 19.84g 3.27g 33%
Vitamin B5 1.664mg 0.373mg 26%
Vitamin B2 0.38mg 0.069mg 24%
Phosphorus 200mg 52mg 21%
Cholesterol 55mg 0mg 18%
Copper 0.25mg 0.128mg 14%
Vitamin B1 0.226mg 0.06mg 14%
Potassium 490mg 118mg 11%
Polyunsaturated fat 2.539g 0.961g 11%
Manganese 0.016mg 0.223mg 9%
Fats 6.34g 1.75g 7%
Zinc 0.64mg 0.12mg 5%
Monounsaturated fat 2.103g 0.401g 4%
Saturated fat 0.981g 0.205g 4%
Choline 23.6mg 4%
Calories 142kcal 54kcal 4%
Vitamin K 3µg 3%
Fiber 0g 0.6g 2%
Iron 0.8mg 0.64mg 2%
Folate 25µg 18µg 2%
Carbs 0g 6.28g 2%
Vitamin E 0.11mg 1%
Vitamin A 12µg 0µg 1%
Calcium 12mg 25mg 1%
Magnesium 29mg 25mg 1%
Net carbs 0g 5.68g N/A
Sugar 3.99g N/A
Sodium 44mg 51mg 0%
Tryptophan 0.222mg 0.038mg 0%
Threonine 0.87mg 0.108mg 0%
Isoleucine 0.914mg 0.114mg 0%
Leucine 1.613mg 0.186mg 0%
Lysine 1.822mg 0.131mg 0%
Methionine 0.587mg 0.027mg 0%
Phenylalanine 0.775mg 0.113mg 0%
Valine 1.022mg 0.117mg 0%
Histidine 0.584mg 0.061mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
77%
Salmon raw
9%
Soy milk
Minerals Daily Need Coverage Score
49%
Salmon raw
19%
Soy milk

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 0.776g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $11.2)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.