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

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How are soybean raw and chinook salmon different?

  • Soybean raw is richer in iron, copper, manganese, folate, vitamin B1, vitamin B2, and phosphorus, while chinook salmon is higher in vitamin B12, selenium, and vitamin B3.
  • Soybean raw covers your daily need for iron, 185% more than chinook salmon.
  • Soybean raw contains 132 times more manganese than chinook salmon. Soybean raw contains 2.517mg of manganese, while chinook salmon contains 0.019mg.
  • Soybean raw has a higher glycemic index (14) than chinook salmon (0).

Soybeans, mature seeds, raw and Fish, salmon, chinook, cooked, dry heat types were used in this article.

Infographic

Soybean raw vs Chinook salmon 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +129.5%
Contains more CalciumCalcium +889.3%
Contains more PotassiumPotassium +255.8%
Contains more IronIron +1625.3%
Contains more CopperCopper +3028.3%
Contains more ZincZinc +773.2%
Contains more PhosphorusPhosphorus +89.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +13147.4%
Contains more SeleniumSelenium +162.9%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1886.4%
Contains more Vitamin B2Vitamin B2 +464.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +971.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B3Vitamin B3 +518.9%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more ProteinProtein +41.9%
Contains more FatsFats +49%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-203.6%
Contains more WaterWater +668.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Poly. FatPolyunsaturated fat +322.8%
Contains more Mono. FatMonounsaturated fat +30.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Chinook salmon DV% diff.
Iron 15.7mg 0.91mg 185%
Copper 1.658mg 0.053mg 178%
Vitamin B12 0µg 2.87µg 120%
Manganese 2.517mg 0.019mg 109%
Folate 375µg 35µg 85%
Vitamin B1 0.874mg 0.044mg 69%
Polyunsaturated fat 11.255g 2.662g 57%
Vitamin B2 0.87mg 0.154mg 55%
Selenium 17.8µg 46.8µg 53%
Vitamin B3 1.623mg 10.045mg 53%
Phosphorus 704mg 371mg 48%
Zinc 4.89mg 0.56mg 39%
Vitamin K 47µg 39%
Potassium 1797mg 505mg 38%
Magnesium 280mg 122mg 38%
Fiber 9.3g 0g 37%
Cholesterol 0mg 85mg 28%
Calcium 277mg 28mg 25%
Protein 36.49g 25.72g 22%
Choline 115.9mg 21%
Vitamin A 1µg 149µg 16%
Calories 446kcal 231kcal 11%
Fats 19.94g 13.38g 10%
Carbs 30.16g 0g 10%
Vitamin B6 0.377mg 0.462mg 7%
Vitamin E 0.85mg 6%
Sodium 2mg 60mg 3%
Monounsaturated fat 4.404g 5.742g 3%
Vitamin C 6mg 4.1mg 2%
Saturated fat 2.884g 3.214g 2%
Vitamin B5 0.793mg 0.865mg 1%
Net carbs 20.86g 0g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.288mg 0%
Threonine 1.766mg 1.127mg 0%
Isoleucine 1.971mg 1.185mg 0%
Leucine 3.309mg 2.09mg 0%
Lysine 2.706mg 2.362mg 0%
Methionine 0.547mg 0.761mg 0%
Phenylalanine 2.122mg 1.004mg 0%
Valine 2.029mg 1.325mg 0%
Histidine 1.097mg 0.757mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Chinook salmon
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
83%
Soybean raw
65%
Chinook salmon
Minerals Daily Need Coverage Score
244%
Soybean raw
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 0.33g)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $11.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.