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Soybean vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Soybean and Rainbow trout different?

  • Soybean is higher in Iron, Copper, Manganese, and Fiber, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B5, and Selenium.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 179% higher.

Soybeans, mature cooked, boiled, without salt and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Soybean vs Rainbow trout 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.
Contains more Calcium +308%
Contains more Iron +1558.1%
Contains more Magnesium +244%
Contains more Potassium +36.6%
Contains less Sodium -98%
Contains more Zinc +155.6%
Contains more Copper +784.8%
Contains more Manganese +7390.9%
Contains more Selenium +223.3%
Equal in Phosphorus - 226
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 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +308%
Contains more Iron +1558.1%
Contains more Magnesium +244%
Contains more Potassium +36.6%
Contains less Sodium -98%
Contains more Zinc +155.6%
Contains more Copper +784.8%
Contains more Manganese +7390.9%
Contains more Selenium +223.3%
Equal in Phosphorus - 226

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 B1 +29.2%
Contains more Vitamin B2 +216.7%
Contains more Folate +390.9%
Contains more Vitamin K +19100%
Contains more Vitamin A +3011.1%
Contains more Vitamin E +568.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +70.6%
Contains more Vitamin B3 +1295.2%
Contains more Vitamin B5 +831.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B12 +∞%
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 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B1 +29.2%
Contains more Vitamin B2 +216.7%
Contains more Folate +390.9%
Contains more Vitamin K +19100%
Contains more Vitamin A +3011.1%
Contains more Vitamin E +568.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +70.6%
Contains more Vitamin B3 +1295.2%
Contains more Vitamin B5 +831.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +45.1%
Contains more Carbs +∞%
Contains more Other +2287.5%
Contains more Water +18%
Equal in Protein - 19.94
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Fats +45.1%
Contains more Carbs +∞%
Contains more Other +2287.5%
Contains more Water +18%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +236%
Equal in Saturated Fat - 1.383
Equal in Monounsaturated Fat - 1.979
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Polyunsaturated fat +236%
Equal in Saturated Fat - 1.383
Equal in Monounsaturated Fat - 1.979

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Rainbow trout Opinion
Net carbs 2.36g 0g Soybean
Protein 18.21g 19.94g Rainbow trout
Fats 8.97g 6.18g Soybean
Carbs 8.36g 0g Soybean
Calories 172kcal 141kcal Soybean
Sugar 3g 0g Rainbow trout
Fiber 6g 0g Soybean
Calcium 102mg 25mg Soybean
Iron 5.14mg 0.31mg Soybean
Magnesium 86mg 25mg Soybean
Phosphorus 245mg 226mg Soybean
Potassium 515mg 377mg Soybean
Sodium 1mg 51mg Soybean
Zinc 1.15mg 0.45mg Soybean
Copper 0.407mg 0.046mg Soybean
Manganese 0.824mg 0.011mg Soybean
Selenium 7.3µg 23.6µg Rainbow trout
Vitamin A 9IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 0.35mg 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 1.7mg 2.9mg Rainbow trout
Vitamin B1 0.155mg 0.12mg Soybean
Vitamin B2 0.285mg 0.09mg Soybean
Vitamin B3 0.399mg 5.567mg Rainbow trout
Vitamin B5 0.179mg 1.667mg Rainbow trout
Vitamin B6 0.234mg 0.34mg Rainbow trout
Folate 54µg 11µg Soybean
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 19.2µg 0.1µg Soybean
Tryptophan 0.242mg 0.234mg Soybean
Threonine 0.723mg 0.915mg Rainbow trout
Isoleucine 0.807mg 0.962mg Rainbow trout
Leucine 1.355mg 1.696mg Rainbow trout
Lysine 1.108mg 1.916mg Rainbow trout
Methionine 0.224mg 0.618mg Rainbow trout
Phenylalanine 0.869mg 0.815mg Soybean
Valine 0.831mg 1.075mg Rainbow trout
Histidine 0.449mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Soybean
Trans Fat 0g 0.047g Soybean
Saturated Fat 1.297g 1.383g Soybean
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 1.981g 1.979g Soybean
Polyunsaturated fat 5.064g 1.507g Soybean
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Rainbow trout
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
119%
Rainbow trout
Minerals Daily Need Coverage Score
75%
Soybean
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.