Soybean vs. Catfish — In-Depth Nutrition Comparison
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The main differences between soybeans and catfish
- Soybeans are richer in iron, copper, manganese, fiber, magnesium, vitamin B2, and vitamin K, yet catfish are richer in vitamin B12 and vitamin B3.
- Daily need coverage for vitamin B12 for catfish is 116% higher.
- Catfish have a lower glycemic index than soybeans.
Food types used in this article are Soybeans, mature cooked, boiled, without salt and Fish, catfish, channel, farmed, cooked, dry heat.
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 | +273.9% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +40.7% |
| Contains more IronIron | +1735.7% |
| Contains more CopperCopper | +943.6% |
| Contains more ZincZinc | +98.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +4477.8% |
| Contains more SeleniumSelenium | +35.6% |
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 | +545.8% |
| Contains more Vitamin B2Vitamin B2 | +185% |
| Contains more Vitamin B6Vitamin B6 | +32.2% |
| Contains more Vitamin KVitamin K | +668% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +177.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +538.6% |
| Contains more Vitamin B5Vitamin B5 | +353.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +65.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +24.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-782.1% |
| Contains more WaterWater | +19.3% |
~equal in
Protein
~18.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.2% |
| Contains more Poly. FatPolyunsaturated fat | +274% |
| Contains more Mono. FatMonounsaturated fat | +57.2% |
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 Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 2.78µg | 116% |
| Iron | 5.14mg | 0.28mg | 61% |
| Copper | 0.407mg | 0.039mg | 41% |
| Manganese | 0.824mg | 0.018mg | 35% |
| Polyunsaturated fat | 5.064g | 1.354g | 25% |
| Fiber | 6g | 0g | 24% |
| Cholesterol | 0mg | 66mg | 22% |
| Magnesium | 86mg | 23mg | 15% |
| Vitamin K | 19.2µg | 2.5µg | 14% |
| Vitamin B2 | 0.285mg | 0.1mg | 14% |
| Vitamin B5 | 0.179mg | 0.811mg | 13% |
| Vitamin B3 | 0.399mg | 2.548mg | 13% |
| Vitamin B1 | 0.155mg | 0.024mg | 11% |
| Folate | 54µg | 12µg | 11% |
| Calcium | 102mg | 9mg | 9% |
| Choline | 47.5mg | 78.7mg | 6% |
| Selenium | 7.3µg | 9.9µg | 5% |
| Zinc | 1.15mg | 0.58mg | 5% |
| Sodium | 1mg | 119mg | 5% |
| Potassium | 515mg | 366mg | 4% |
| Vitamin E | 0.35mg | 0.97mg | 4% |
| Vitamin B6 | 0.234mg | 0.177mg | 4% |
| Carbs | 8.36g | 0g | 3% |
| Fats | 8.97g | 7.19g | 3% |
| Monounsaturated fat | 1.981g | 3.115g | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin D | 0µg | 0.3µg | 2% |
| Saturated fat | 1.297g | 1.586g | 1% |
| Calories | 172kcal | 144kcal | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Protein | 18.21g | 18.44g | 0% |
| Net carbs | 2.36g | 0g | N/A |
| Sugar | 3g | 0g | N/A |
| Phosphorus | 245mg | 247mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.063g | N/A |
| Tryptophan | 0.242mg | 0.22mg | 0% |
| Threonine | 0.723mg | 0.833mg | 0% |
| Isoleucine | 0.807mg | 0.82mg | 0% |
| Leucine | 1.355mg | 1.396mg | 0% |
| Lysine | 1.108mg | 1.677mg | 0% |
| Methionine | 0.224mg | 0.539mg | 0% |
| Phenylalanine | 0.869mg | 0.735mg | 0% |
| Valine | 0.831mg | 0.894mg | 0% |
| Histidine | 0.449mg | 0.404mg | 0% |
| Omega-3 - EPA | 0g | 0.02g | N/A |
| Omega-3 - DHA | 0g | 0.069g | N/A |
| Omega-3 - DPA | 0g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0.049g | 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
23%
46%
Minerals Daily Need Coverage Score
75%
27%
Comparison summary
Which food is lower in Cholesterol?
Soybean is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Soybean is lower in Saturated fat (difference - 0.289g)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Catfish is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Catfish is lower in glycemic index (difference - 14)
Which food is cheaper?
Catfish is cheaper (difference - $3.4)
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.