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  6. Soybean raw vs. Salmon raw

Soybean raw vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Salmon raw

  • Soybean raw is richer in Iron, Copper, Manganese, Folate, Phosphorus, Magnesium, Vitamin B1, and Zinc, yet Salmon raw is richer in Vitamin B12, and Vitamin B3.
  • Daily need coverage for Iron from Soybean raw is 186% higher.
  • Soybean raw contains 157 times more Manganese than Salmon raw. Soybean raw contains 2.517mg of Manganese, while Salmon raw contains 0.016mg.

Food types used in this article are Soybeans, mature seeds, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Soybean raw vs Salmon 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.
Soybean raw
Soybean raw
9
:
1
Salmon raw
Salmon raw
Contains more Calcium +2208.3%
Contains more Iron +1862.5%
Contains more Magnesium +865.5%
Contains more Phosphorus +252%
Contains more Potassium +266.7%
Contains less Sodium -95.5%
Contains more Zinc +664.1%
Contains more Copper +563.2%
Contains more Manganese +15631.3%
Contains more Selenium +105.1%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +2208.3%
Contains more Iron +1862.5%
Contains more Magnesium +865.5%
Contains more Phosphorus +252%
Contains more Potassium +266.7%
Contains less Sodium -95.5%
Contains more Zinc +664.1%
Contains more Copper +563.2%
Contains more Manganese +15631.3%
Contains more Selenium +105.1%

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.
Soybean raw
Soybean raw
7
:
5
Salmon raw
Salmon raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +128.9%
Contains more Folate +1400%
Contains more Vitamin A +81.8%
Contains more Vitamin B3 +384.3%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +117%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +128.9%
Contains more Folate +1400%
Contains more Vitamin A +81.8%
Contains more Vitamin B3 +384.3%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +117%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Salmon raw
Salmon raw
Contains more Protein +83.9%
Contains more Fats +214.5%
Contains more Carbs +∞%
Contains more Water +702.1%
Equal in Other - 5.32
Soybean raw
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +83.9%
Contains more Fats +214.5%
Contains more Carbs +∞%
Contains more Water +702.1%
Equal in Other - 5.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +343.3%
Contains less Saturated Fat -66%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +343.3%
Contains less Saturated Fat -66%

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 Salmon raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Salmon raw Opinion
Net carbs 20.86g 0g Soybean raw
Protein 36.49g 19.84g Soybean raw
Fats 19.94g 6.34g Soybean raw
Carbs 30.16g 0g Soybean raw
Calories 446kcal 142kcal Soybean raw
Sugar 7.33g Salmon raw
Fiber 9.3g 0g Soybean raw
Calcium 277mg 12mg Soybean raw
Iron 15.7mg 0.8mg Soybean raw
Magnesium 280mg 29mg Soybean raw
Phosphorus 704mg 200mg Soybean raw
Potassium 1797mg 490mg Soybean raw
Sodium 2mg 44mg Soybean raw
Zinc 4.89mg 0.64mg Soybean raw
Copper 1.658mg 0.25mg Soybean raw
Manganese 2.517mg 0.016mg Soybean raw
Selenium 17.8µg 36.5µg Salmon raw
Vitamin A 22IU 40IU Salmon raw
Vitamin A RAE 1µg 12µg Salmon raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.226mg Soybean raw
Vitamin B2 0.87mg 0.38mg Soybean raw
Vitamin B3 1.623mg 7.86mg Salmon raw
Vitamin B5 0.793mg 1.664mg Salmon raw
Vitamin B6 0.377mg 0.818mg Salmon raw
Folate 375µg 25µg Soybean raw
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.222mg Soybean raw
Threonine 1.766mg 0.87mg Soybean raw
Isoleucine 1.971mg 0.914mg Soybean raw
Leucine 3.309mg 1.613mg Soybean raw
Lysine 2.706mg 1.822mg Soybean raw
Methionine 0.547mg 0.587mg Salmon raw
Phenylalanine 2.122mg 0.775mg Soybean raw
Valine 2.029mg 1.022mg Soybean raw
Histidine 1.097mg 0.584mg Soybean raw
Cholesterol 0mg 55mg Soybean raw
Saturated Fat 2.884g 0.981g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 4.404g 2.103g Soybean raw
Polyunsaturated fat 11.255g 2.539g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
83%
Salmon raw
Minerals Daily Need Coverage Score
244%
Soybean raw
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $9.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.903g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw 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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.