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  6. Pacific saury raw vs. Soy milk

Pacific saury raw vs. Soy milk — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and soy milk

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, selenium, vitamin B3, vitamin B5, and choline; however, soy milk is richer in copper.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Soy milk contains less cholesterol.
  • Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Soymilk, original, and vanilla, unfortified.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +24%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +323.1%
Contains less SodiumSodium -23.5%
Contains more SeleniumSelenium +162.5%
Contains more IronIron +16.4%
Contains more CopperCopper +151%
~equal in Manganese ~0.223mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +348.3%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +175.4%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +20%
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B2 ~0.069mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Soy milk DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 3.27g 32%
Phosphorus 220mg 52mg 24%
Selenium 12.6µg 4.8µg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.513mg 11%
Copper 0.051mg 0.128mg 9%
Vitamin B5 0.75mg 0.373mg 8%
Choline 65mg 23.6mg 8%
Polyunsaturated fat 0.202g 0.961g 5%
Zinc 0.67mg 0.12mg 5%
Potassium 259mg 118mg 4%
Vitamin C 3.8mg 0mg 4%
Calcium 57mg 25mg 3%
Vitamin B6 0.117mg 0.077mg 3%
Calories 88kcal 54kcal 2%
Fiber 0g 0.6g 2%
Vitamin K 0.1µg 3µg 2%
Vitamin A 21µg 0µg 2%
Fats 0.69g 1.75g 2%
Carbs 0g 6.28g 2%
Folate 15µg 18µg 1%
Iron 0.55mg 0.64mg 1%
Magnesium 31mg 25mg 1%
Vitamin E 0.2mg 0.11mg 1%
Sodium 39mg 51mg 1%
Monounsaturated fat 0.157g 0.401g 1%
Manganese 0.24mg 0.223mg 1%
Net carbs 0g 5.68g N/A
Sugar 0g 3.99g N/A
Vitamin B1 0.058mg 0.06mg 0%
Vitamin B2 0.063mg 0.069mg 0%
Saturated fat 0.118g 0.205g 0%
Tryptophan 0.216mg 0.038mg 0%
Threonine 0.844mg 0.108mg 0%
Isoleucine 0.887mg 0.114mg 0%
Leucine 1.565mg 0.186mg 0%
Lysine 1.768mg 0.131mg 0%
Methionine 0.57mg 0.027mg 0%
Phenylalanine 0.752mg 0.113mg 0%
Valine 0.992mg 0.117mg 0%
Histidine 0.567mg 0.061mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +489%
Contains more OtherOther +73.8%
Contains more FatsFats +153.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 less Sat. FatSaturated fat -42.4%
Contains more Mono. FatMonounsaturated fat +155.4%
Contains more Poly. FatPolyunsaturated fat +375.7%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.