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  6. Smoked salmon vs. Soybean raw

Smoked salmon vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and soybean raw

  • Smoked salmon is higher in vitamin B12 and vitamin D, yet soybean raw is higher in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, and vitamin B2.
  • Soybean raw covers your daily iron needs 186% more than smoked salmon.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Soybeans, mature seeds, raw.

Infographic

Smoked salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +82%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +2418.2%
Contains more PotassiumPotassium +926.9%
Contains more IronIron +1747.1%
Contains more CopperCopper +620.9%
Contains more ZincZinc +1477.4%
Contains more PhosphorusPhosphorus +329.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +14705.9%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +190.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3700%
Contains more Vitamin B2Vitamin B2 +761.4%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +18650%
Contains more CholineCholine +30.2%
~equal in Vitamin B5 ~0.793mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Soybean raw DV% diff.
Iron 0.85mg 15.7mg 186%
Copper 0.23mg 1.658mg 159%
Vitamin B12 3.26µg 0µg 136%
Manganese 0.017mg 2.517mg 109%
Folate 2µg 375µg 93%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Phosphorus 164mg 704mg 77%
Vitamin B1 0.023mg 0.874mg 71%
Polyunsaturated fat 0.995g 11.255g 68%
Magnesium 18mg 280mg 62%
Vitamin B2 0.101mg 0.87mg 59%
Potassium 175mg 1797mg 48%
Zinc 0.31mg 4.89mg 42%
Vitamin K 0.1µg 47µg 39%
Fiber 0g 9.3g 37%
Protein 18.28g 36.49g 36%
Sodium 672mg 2mg 29%
Calcium 11mg 277mg 27%
Selenium 32.4µg 17.8µg 27%
Fats 4.32g 19.94g 24%
Vitamin B3 4.72mg 1.623mg 19%
Calories 117kcal 446kcal 16%
Carbs 0g 30.16g 10%
Saturated fat 0.929g 2.884g 9%
Vitamin B6 0.278mg 0.377mg 8%
Cholesterol 23mg 0mg 8%
Vitamin C 0mg 6mg 7%
Monounsaturated fat 2.023g 4.404g 6%
Choline 89mg 115.9mg 5%
Vitamin E 1.35mg 0.85mg 3%
Vitamin A 26µg 1µg 3%
Vitamin B5 0.87mg 0.793mg 2%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Tryptophan 0.205mg 0.591mg 0%
Threonine 0.801mg 1.766mg 0%
Isoleucine 0.842mg 1.971mg 0%
Leucine 1.486mg 3.309mg 0%
Lysine 1.679mg 2.706mg 0%
Methionine 0.541mg 0.547mg 0%
Phenylalanine 0.714mg 2.122mg 0%
Valine 0.942mg 2.029mg 0%
Histidine 0.538mg 1.097mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
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 WaterWater +743.1%
Contains more ProteinProtein +99.6%
Contains more FatsFats +361.6%
Contains more CarbsCarbs +∞%
~equal in Other ~4.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +117.7%
Contains more Poly. FatPolyunsaturated fat +1031.2%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.