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  6. Fish oil vs. Soybean

Fish oil vs. Soybean — In-Depth Nutrition Comparison

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Summary of differences between Fish oil and Soybean

  • Fish oil has more Vitamin D, however, Soybean is higher in Iron, Copper, Manganese, Phosphorus, Fiber, Vitamin B2, and Magnesium.
  • Fish oil covers your daily need of Cholesterol 237% more than Soybean.
  • Soybean has less Cholesterol.

These are the specific foods used in this comparison Fish oil, sardine and Soybeans, mature cooked, boiled, without salt.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Soybean
Soybean
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
1
:
10
Soybean
Soybean
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Soybean
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 D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Soybean
Soybean
Contains more Fats +1014.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Soybean
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 Fats +1014.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +1608.3%
Contains more Polyunsaturated fat +529.3%
Contains less Saturated Fat -95.7%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +1608.3%
Contains more Polyunsaturated fat +529.3%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 0g 18.21g Soybean
Fats 100g 8.97g Fish oil
Carbs 0g 8.36g Soybean
Calories 902kcal 172kcal Fish oil
Sugar 3g Fish oil
Fiber 0g 6g Soybean
Calcium 0mg 102mg Soybean
Iron 0mg 5.14mg Soybean
Magnesium 0mg 86mg Soybean
Phosphorus 0mg 245mg Soybean
Potassium 0mg 515mg Soybean
Sodium 0mg 1mg Fish oil
Zinc 0mg 1.15mg Soybean
Copper 0mg 0.407mg Soybean
Manganese 0mg 0.824mg Soybean
Selenium 0µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.35mg Soybean
Vitamin D 332IU 0IU Fish oil
Vitamin D 8.3µg 0µg Fish oil
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0mg 0.155mg Soybean
Vitamin B2 0mg 0.285mg Soybean
Vitamin B3 0mg 0.399mg Soybean
Vitamin B5 0mg 0.179mg Soybean
Vitamin B6 0mg 0.234mg Soybean
Folate 0µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Cholesterol 710mg 0mg Soybean
Saturated Fat 29.892g 1.297g Soybean
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil
Monounsaturated Fat 33.841g 1.981g Fish oil
Polyunsaturated fat 31.867g 5.064g Fish oil

Which food is preferable for your diet?

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

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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
21%
Fish oil
23%
Soybean
Minerals Daily Need Coverage Score
0%
Fish oil
75%
Soybean

Comparison summary

Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 28.595g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $3.4)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.