Soybean raw vs. Smoked salmon — In-Depth Nutrition Comparison
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A recap on differences between soybean raw and smoked salmon
- Soybean raw is higher in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, and vitamin B2, yet smoked salmon is higher in vitamin B12 and vitamin D.
- Soybean raw covers your daily iron needs 186% more than smoked salmon.
- Soybean raw contains 188 times more folate than smoked salmon. While soybean raw contains 375µg of folate, smoked salmon contains only 2µg.
- The glycemic index of smoked salmon is lower.
Food varieties used in this article are Soybeans, mature seeds, raw and Fish, salmon, chinook, smoked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1455.6% |
| Contains more CalciumCalcium | +2418.2% |
| Contains more PotassiumPotassium | +926.9% |
| Contains more IronIron | +1747.1% |
| Contains more CopperCopper | +620.9% |
| Contains more ZincZinc | +1477.4% |
| Contains more PhosphorusPhosphorus | +329.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +14705.9% |
| Contains more SeleniumSelenium | +82% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3700% |
| Contains more Vitamin B2Vitamin B2 | +761.4% |
| Contains more Vitamin B6Vitamin B6 | +35.6% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +18650% |
| Contains more CholineCholine | +30.2% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin EVitamin E | +58.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +190.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
| Contains more ProteinProtein | +99.6% |
| Contains more FatsFats | +361.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +743.1% |
| Contains more OtherOther | +10.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
| Contains more Mono. FatMonounsaturated fat | +117.7% |
| Contains more Poly. FatPolyunsaturated fat | +1031.2% |
| Contains less Sat. FatSaturated fat | -67.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 15.7mg | 0.85mg | 186% |
| Copper | 1.658mg | 0.23mg | 159% |
| Vitamin B12 | 0µg | 3.26µg | 136% |
| Manganese | 2.517mg | 0.017mg | 109% |
| Folate | 375µg | 2µg | 93% |
| Vitamin D | 0µg | 17.1µg | 86% |
| Vitamin D | 0IU | 685IU | 86% |
| Phosphorus | 704mg | 164mg | 77% |
| Vitamin B1 | 0.874mg | 0.023mg | 71% |
| Polyunsaturated fat | 11.255g | 0.995g | 68% |
| Magnesium | 280mg | 18mg | 62% |
| Vitamin B2 | 0.87mg | 0.101mg | 59% |
| Potassium | 1797mg | 175mg | 48% |
| Zinc | 4.89mg | 0.31mg | 42% |
| Vitamin K | 47µg | 0.1µg | 39% |
| Fiber | 9.3g | 0g | 37% |
| Protein | 36.49g | 18.28g | 36% |
| Sodium | 2mg | 672mg | 29% |
| Calcium | 277mg | 11mg | 27% |
| Selenium | 17.8µg | 32.4µg | 27% |
| Fats | 19.94g | 4.32g | 24% |
| Vitamin B3 | 1.623mg | 4.72mg | 19% |
| Calories | 446kcal | 117kcal | 16% |
| Carbs | 30.16g | 0g | 10% |
| Saturated fat | 2.884g | 0.929g | 9% |
| Vitamin B6 | 0.377mg | 0.278mg | 8% |
| Cholesterol | 0mg | 23mg | 8% |
| Vitamin C | 6mg | 0mg | 7% |
| Monounsaturated fat | 4.404g | 2.023g | 6% |
| Choline | 115.9mg | 89mg | 5% |
| Vitamin E | 0.85mg | 1.35mg | 3% |
| Vitamin A | 1µg | 26µg | 3% |
| Vitamin B5 | 0.793mg | 0.87mg | 2% |
| Net carbs | 20.86g | 0g | N/A |
| Sugar | 7.33g | 0g | N/A |
| Tryptophan | 0.591mg | 0.205mg | 0% |
| Threonine | 1.766mg | 0.801mg | 0% |
| Isoleucine | 1.971mg | 0.842mg | 0% |
| Leucine | 3.309mg | 1.486mg | 0% |
| Lysine | 2.706mg | 1.679mg | 0% |
| Methionine | 0.547mg | 0.541mg | 0% |
| Phenylalanine | 2.122mg | 0.714mg | 0% |
| Valine | 2.029mg | 0.942mg | 0% |
| Histidine | 1.097mg | 0.538mg | 0% |
| Omega-3 - EPA | 0.183g | N/A | |
| Omega-3 - DHA | 0.267g | N/A | |
| Omega-3 - DPA | 0.073g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
76%
Minerals Daily Need Coverage Score
244%
49%
Comparison summary
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 670mg)
Which food is cheaper?
Soybean raw is cheaper (difference - $10.6)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Smoked salmon is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 1.955g)
Which food is lower in glycemic index?
Smoked salmon is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
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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.