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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

Soybean raw vs Smoked 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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.
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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 +∞%
~equal in Vitamin B5 ~0.87mg

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
18% 4% 72% 5%
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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
24% 51% 25%
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.
Soybean raw Smoked salmon
Lower in Cholesterol ok
Lower in Sodium 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 Smoked salmon 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?

ok
ok
is better in case of low diet
Soybean raw Smoked 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
76%
Smoked salmon
Minerals Daily Need Coverage Score
244%
Soybean raw
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 670mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $10.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 1.955g)
Which food is lower in glycemic index?
Smoked salmon
Smoked 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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.