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Soybean raw vs. Mackerel — In-Depth Nutrition Comparison

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How are Soybean raw and Mackerel different?

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B1, Phosphorus, and Magnesium, while Mackerel is higher in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel covers your daily need of Vitamin B12 500% more than Soybean raw.
  • Soybean raw contains 44 times more Vitamin B1 than Mackerel. Soybean raw contains 0.874mg of Vitamin B1, while Mackerel contains 0.02mg.
  • Soybean raw is lower in Sodium.

Soybeans, mature seeds, raw and Fish, mackerel, salted types were used in this article.

Infographic

Soybean raw vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +319.7%
Contains more PotassiumPotassium +245.6%
Contains more IronIron +1021.4%
Contains more CopperCopper +1558%
Contains more ZincZinc +344.5%
Contains more PhosphorusPhosphorus +177.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +312.4%

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% 1.3% 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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +357.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +502.6%
Contains more FolateFolate +2400%
Contains more CholineCholine +14.1%
Contains more Vitamin AVitamin A +613.6%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.41mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +97.2%
Contains more CarbsCarbs +∞%
Contains more FatsFats +25.9%
Contains more WaterWater +403.5%
Contains more OtherOther +175.2%

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
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -59.7%
Contains more Poly. FatPolyunsaturated fat +81.2%
Contains more Mono. FatMonounsaturated Fat +88.9%

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 Mackerel
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 Mackerel Opinion
Calories 446kcal 305kcal Soybean raw
Protein 36.49g 18.5g Soybean raw
Fats 19.94g 25.1g Mackerel
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 0g Soybean raw
Carbs 30.16g 0g Soybean raw
Cholesterol 0mg 95mg Soybean raw
Vitamin D 0IU 1006IU Mackerel
Magnesium 280mg 60mg Soybean raw
Calcium 277mg 66mg Soybean raw
Potassium 1797mg 520mg Soybean raw
Iron 15.7mg 1.4mg Soybean raw
Sugar 7.33g 0g Mackerel
Fiber 9.3g 0g Soybean raw
Copper 1.658mg 0.1mg Soybean raw
Zinc 4.89mg 1.1mg Soybean raw
Phosphorus 704mg 254mg Soybean raw
Sodium 2mg 4450mg Soybean raw
Vitamin A 22IU 157IU Mackerel
Vitamin A 1µg 47µg Mackerel
Vitamin E 0.85mg 2.38mg Mackerel
Vitamin D 0µg 25.2µg Mackerel
Manganese 2.517mg Soybean raw
Selenium 17.8µg 73.4µg Mackerel
Vitamin B1 0.874mg 0.02mg Soybean raw
Vitamin B2 0.87mg 0.19mg Soybean raw
Vitamin B3 1.623mg 3.3mg Mackerel
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.377mg 0.41mg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 47µg 7.8µg Soybean raw
Folate 375µg 15µg Soybean raw
Choline 115.9mg 101.6mg Soybean raw
Saturated Fat 2.884g 7.148g Soybean raw
Monounsaturated Fat 4.404g 8.32g Mackerel
Polyunsaturated fat 11.255g 6.21g Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DHA 2.965g Mackerel
Omega-3 - DPA 0.391g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Mackerel
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
200%
Mackerel
Minerals Daily Need Coverage Score
244%
Soybean raw
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4448mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 4.264g)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Mackerel
Mackerel 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.