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  6. Soybean raw vs. Pacific saury raw

Soybean raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Pacific saury raw

  • Soybean raw has more Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, and Potassium, however, Pacific saury raw is richer in Vitamin B12.
  • Soybean raw covers your daily Iron needs 189% more than Pacific saury raw.
  • Pacific saury raw has 33 times less Copper than Soybean raw. Soybean raw has 1.658mg of Copper, while Pacific saury raw has 0.051mg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Fish, pike, northern, raw.

Infographic

Soybean raw vs Pacific saury 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
10
:
0
Pacific saury raw
Pacific saury raw
Contains more Calcium +386%
Contains more Iron +2754.5%
Contains more Magnesium +803.2%
Contains more Phosphorus +220%
Contains more Potassium +593.8%
Contains less Sodium -94.9%
Contains more Zinc +629.9%
Contains more Copper +3151%
Contains more Manganese +948.8%
Contains more Selenium +41.3%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +386%
Contains more Iron +2754.5%
Contains more Magnesium +803.2%
Contains more Phosphorus +220%
Contains more Potassium +593.8%
Contains less Sodium -94.9%
Contains more Zinc +629.9%
Contains more Copper +3151%
Contains more Manganese +948.8%
Contains more Selenium +41.3%

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
8
:
4
Pacific saury raw
Pacific saury raw
Contains more Vitamin E +325%
Contains more Vitamin C +57.9%
Contains more Vitamin B1 +1406.9%
Contains more Vitamin B2 +1281%
Contains more Vitamin B6 +222.2%
Contains more Folate +2400%
Contains more Vitamin K +46900%
Contains more Vitamin A +218.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.75
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin E +325%
Contains more Vitamin C +57.9%
Contains more Vitamin B1 +1406.9%
Contains more Vitamin B2 +1281%
Contains more Vitamin B6 +222.2%
Contains more Folate +2400%
Contains more Vitamin K +46900%
Contains more Vitamin A +218.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Pacific saury raw
Pacific saury raw
Contains more Protein +89.5%
Contains more Fats +2789.9%
Contains more Carbs +∞%
Contains more Other +331%
Contains more Water +824.1%
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
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Protein +89.5%
Contains more Fats +2789.9%
Contains more Carbs +∞%
Contains more Other +331%
Contains more Water +824.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +2705.1%
Contains more Polyunsaturated fat +5471.8%
Contains less Saturated Fat -95.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +2705.1%
Contains more Polyunsaturated fat +5471.8%
Contains less Saturated Fat -95.9%

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 Pacific saury raw
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Pacific saury raw Opinion
Net carbs 20.86g 0g Soybean raw
Protein 36.49g 19.26g Soybean raw
Fats 19.94g 0.69g Soybean raw
Carbs 30.16g 0g Soybean raw
Calories 446kcal 88kcal Soybean raw
Sugar 7.33g 0g Pacific saury raw
Fiber 9.3g 0g Soybean raw
Calcium 277mg 57mg Soybean raw
Iron 15.7mg 0.55mg Soybean raw
Magnesium 280mg 31mg Soybean raw
Phosphorus 704mg 220mg Soybean raw
Potassium 1797mg 259mg Soybean raw
Sodium 2mg 39mg Soybean raw
Zinc 4.89mg 0.67mg Soybean raw
Copper 1.658mg 0.051mg Soybean raw
Manganese 2.517mg 0.24mg Soybean raw
Selenium 17.8µg 12.6µg Soybean raw
Vitamin A 22IU 70IU Pacific saury raw
Vitamin A RAE 1µg 21µg Pacific saury raw
Vitamin E 0.85mg 0.2mg Soybean raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 6mg 3.8mg Soybean raw
Vitamin B1 0.874mg 0.058mg Soybean raw
Vitamin B2 0.87mg 0.063mg Soybean raw
Vitamin B3 1.623mg 2.3mg Pacific saury raw
Vitamin B5 0.793mg 0.75mg Soybean raw
Vitamin B6 0.377mg 0.117mg Soybean raw
Folate 375µg 15µg Soybean raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 47µg 0.1µg Soybean raw
Tryptophan 0.591mg 0.216mg Soybean raw
Threonine 1.766mg 0.844mg Soybean raw
Isoleucine 1.971mg 0.887mg Soybean raw
Leucine 3.309mg 1.565mg Soybean raw
Lysine 2.706mg 1.768mg Soybean raw
Methionine 0.547mg 0.57mg Pacific saury raw
Phenylalanine 2.122mg 0.752mg Soybean raw
Valine 2.029mg 0.992mg Soybean raw
Histidine 1.097mg 0.567mg Soybean raw
Cholesterol 0mg 39mg Soybean raw
Saturated Fat 2.884g 0.118g Pacific saury raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 4.404g 0.157g Soybean raw
Polyunsaturated fat 11.255g 0.202g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Pacific saury 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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
244%
Soybean raw
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 2.766g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.4)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.