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  6. Sockeye salmon vs. Soybean raw

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

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The main differences between sockeye salmon and soybean raw

  • Sockeye salmon is richer in vitamin B12, vitamin D, and vitamin B3, yet soybean raw is richer in iron, copper, manganese, folate, vitamin B1, magnesium, and phosphorus.
  • Daily need coverage for iron for soybean raw is 190% higher.
  • Sockeye salmon has a lower glycemic index than soybean raw.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Soybeans, mature seeds, raw.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +99.4%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +2418.2%
Contains more PotassiumPotassium +312.2%
Contains more IronIron +2919.2%
Contains more CopperCopper +2081.6%
Contains more ZincZinc +789.1%
Contains more PhosphorusPhosphorus +130.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +19261.5%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +5700%
Contains more Vitamin EVitamin E +16.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +523.7%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +456.7%
Contains more Vitamin B2Vitamin B2 +253.7%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +5257.1%
~equal in Choline ~115.9mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Soybean raw DV% diff.
Iron 0.52mg 15.7mg 190%
Vitamin B12 4.47µg 0µg 186%
Copper 0.076mg 1.658mg 176%
Manganese 0.013mg 2.517mg 109%
Folate 7µg 375µg 92%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Polyunsaturated fat 1.327g 11.255g 66%
Vitamin B1 0.157mg 0.874mg 60%
Magnesium 36mg 280mg 58%
Phosphorus 305mg 704mg 57%
Vitamin B3 10.123mg 1.623mg 53%
Vitamin B2 0.246mg 0.87mg 48%
Potassium 436mg 1797mg 40%
Zinc 0.55mg 4.89mg 39%
Vitamin K 0.1µg 47µg 39%
Fiber 0g 9.3g 37%
Vitamin B6 0.827mg 0.377mg 35%
Selenium 35.5µg 17.8µg 32%
Calcium 11mg 277mg 27%
Fats 5.57g 19.94g 22%
Cholesterol 61mg 0mg 20%
Protein 26.48g 36.49g 20%
Calories 156kcal 446kcal 15%
Vitamin B5 1.274mg 0.793mg 10%
Carbs 0g 30.16g 10%
Saturated fat 0.969g 2.884g 9%
Vitamin C 0mg 6mg 7%
Vitamin A 58µg 1µg 6%
Monounsaturated fat 1.864g 4.404g 6%
Sodium 92mg 2mg 4%
Vitamin E 0.99mg 0.85mg 1%
Choline 112.6mg 115.9mg 1%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.591mg 0%
Threonine 1.247mg 1.766mg 0%
Isoleucine 1.274mg 1.971mg 0%
Leucine 2.185mg 3.309mg 0%
Lysine 2.574mg 2.706mg 0%
Methionine 0.858mg 0.547mg 0%
Phenylalanine 1.086mg 2.122mg 0%
Valine 1.461mg 2.029mg 0%
Histidine 0.711mg 1.097mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +688.4%
Contains more ProteinProtein +37.8%
Contains more FatsFats +258%
Contains more CarbsCarbs +∞%
Contains more OtherOther +685.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -66.4%
Contains more Mono. FatMonounsaturated fat +136.3%
Contains more Poly. FatPolyunsaturated fat +748.2%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.