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Soybean vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Soybean and Mackerel?

  • Soybean is richer in Iron, Manganese, Copper, and Fiber, while Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin B5.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.

We used Soybeans, mature cooked, boiled, without salt and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Soybean vs Mackerel 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 Calcium +580%
Contains more Iron +227.4%
Contains more Potassium +28.4%
Contains less Sodium -98.8%
Contains more Zinc +22.3%
Contains more Copper +333%
Contains more Manganese +4020%
Contains more Magnesium +12.8%
Contains more Phosphorus +13.5%
Contains more Selenium +606.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +580%
Contains more Iron +227.4%
Contains more Potassium +28.4%
Contains less Sodium -98.8%
Contains more Zinc +22.3%
Contains more Copper +333%
Contains more Manganese +4020%
Contains more Magnesium +12.8%
Contains more Phosphorus +13.5%
Contains more Selenium +606.8%

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 C +325%
Contains more Folate +2600%
Contains more Vitamin A +1900%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B3 +1616.8%
Contains more Vitamin B5 +453.1%
Contains more Vitamin B6 +96.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.159
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +325%
Contains more Folate +2600%
Contains more Vitamin A +1900%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B3 +1616.8%
Contains more Vitamin B5 +453.1%
Contains more Vitamin B6 +96.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +17.4%
Contains more Protein +31%
Contains more Fats +98.6%
Contains more Other +165.4%
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +17.4%
Contains more Protein +31%
Contains more Fats +98.6%
Contains more Other +165.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.9%
Contains more Polyunsaturated fat +17.8%
Contains more Monounsaturated Fat +253.7%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -68.9%
Contains more Polyunsaturated fat +17.8%
Contains more Monounsaturated Fat +253.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Mackerel Opinion
Net carbs 2.36g 0g Soybean
Protein 18.21g 23.85g Mackerel
Fats 8.97g 17.81g Mackerel
Carbs 8.36g 0g Soybean
Calories 172kcal 262kcal Mackerel
Sugar 3g Mackerel
Fiber 6g 0g Soybean
Calcium 102mg 15mg Soybean
Iron 5.14mg 1.57mg Soybean
Magnesium 86mg 97mg Mackerel
Phosphorus 245mg 278mg Mackerel
Potassium 515mg 401mg Soybean
Sodium 1mg 83mg Soybean
Zinc 1.15mg 0.94mg Soybean
Copper 0.407mg 0.094mg Soybean
Manganese 0.824mg 0.02mg Soybean
Selenium 7.3µg 51.6µg Mackerel
Vitamin A 9IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0.4mg Soybean
Vitamin B1 0.155mg 0.159mg Mackerel
Vitamin B2 0.285mg 0.412mg Mackerel
Vitamin B3 0.399mg 6.85mg Mackerel
Vitamin B5 0.179mg 0.99mg Mackerel
Vitamin B6 0.234mg 0.46mg Mackerel
Folate 54µg 2µg Soybean
Vitamin B12 0µg 19µg Mackerel
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.267mg Mackerel
Threonine 0.723mg 1.045mg Mackerel
Isoleucine 0.807mg 1.099mg Mackerel
Leucine 1.355mg 1.938mg Mackerel
Lysine 1.108mg 2.19mg Mackerel
Methionine 0.224mg 0.706mg Mackerel
Phenylalanine 0.869mg 0.931mg Mackerel
Valine 0.831mg 1.228mg Mackerel
Histidine 0.449mg 0.702mg Mackerel
Cholesterol 0mg 75mg Soybean
Saturated Fat 1.297g 4.176g Soybean
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 1.981g 7.006g Mackerel
Polyunsaturated fat 5.064g 4.3g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Soybean
235%
Mackerel
Minerals Daily Need Coverage Score
75%
Soybean
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.879g)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 14)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.