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  6. Soybean vs. Fish oil

Soybean vs. Fish oil — In-Depth Nutrition Comparison

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Summary of differences between Soybean and Fish oil

  • Soybean has more Iron, Copper, Manganese, Phosphorus, Fiber, Vitamin B2, and Magnesium, however, Fish oil is higher in Vitamin D.
  • Fish oil covers your daily need of Cholesterol 237% more than Soybean.
  • Soybean has less Saturated Fat.

These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Fish oil, sardine.

Infographic

Soybean vs Fish oil 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
Soybean
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Soybean
10
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Soybean
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1014.8%
Soybean
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
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1014.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +1608.3%
Contains more Polyunsaturated fat +529.3%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +1608.3%
Contains more Polyunsaturated fat +529.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Fish oil Opinion
Net carbs 2.36g 0g Soybean
Protein 18.21g 0g Soybean
Fats 8.97g 100g Fish oil
Carbs 8.36g 0g Soybean
Calories 172kcal 902kcal Fish oil
Sugar 3g Fish oil
Fiber 6g 0g Soybean
Calcium 102mg 0mg Soybean
Iron 5.14mg 0mg Soybean
Magnesium 86mg 0mg Soybean
Phosphorus 245mg 0mg Soybean
Potassium 515mg 0mg Soybean
Sodium 1mg 0mg Fish oil
Zinc 1.15mg 0mg Soybean
Copper 0.407mg 0mg Soybean
Manganese 0.824mg 0mg Soybean
Selenium 7.3µg 0µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Vitamin D 0IU 332IU Fish oil
Vitamin D 0µg 8.3µg Fish oil
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0mg Soybean
Vitamin B2 0.285mg 0mg Soybean
Vitamin B3 0.399mg 0mg Soybean
Vitamin B5 0.179mg 0mg Soybean
Vitamin B6 0.234mg 0mg Soybean
Folate 54µg 0µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Cholesterol 0mg 710mg Soybean
Saturated Fat 1.297g 29.892g Soybean
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 1.981g 33.841g Fish oil
Polyunsaturated fat 5.064g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Fish oil
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
21%
Fish oil
Minerals Daily Need Coverage Score
75%
Soybean
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 28.595g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Fish oil
Fish oil 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.