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  6. Soybean vs. Rainbow trout

Soybean vs. Rainbow trout — In-Depth Nutrition Comparison

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How are soybeans and rainbow trout different?

  • Soybeans are 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 for rainbow trout is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than soybeans (14).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +244%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +1558.1%
Contains more CopperCopper +784.8%
Contains more ZincZinc +155.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +7390.9%
Contains more SeleniumSelenium +223.3%
~equal in Phosphorus ~226mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin KVitamin K +19100%
Contains more FolateFolate +390.9%
Contains more Vitamin CVitamin C +70.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +568.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1295.2%
Contains more Vitamin B5Vitamin B5 +831.3%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.8%

All nutrients comparison - raw data values

Nutrient Soybean Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Iron 5.14mg 0.31mg 60%
Copper 0.407mg 0.046mg 40%
Manganese 0.824mg 0.011mg 35%
Vitamin B3 0.399mg 5.567mg 32%
Selenium 7.3µg 23.6µg 30%
Vitamin B5 0.179mg 1.667mg 30%
Polyunsaturated fat 5.064g 1.507g 24%
Fiber 6g 0g 24%
Cholesterol 0mg 59mg 20%
Vitamin K 19.2µg 0.1µg 16%
Magnesium 86mg 25mg 15%
Vitamin B2 0.285mg 0.09mg 15%
Vitamin E 0.35mg 2.34mg 13%
Folate 54µg 11µg 11%
Vitamin A 0µg 84µg 9%
Vitamin B6 0.234mg 0.34mg 8%
Calcium 102mg 25mg 8%
Zinc 1.15mg 0.45mg 6%
Potassium 515mg 377mg 4%
Fats 8.97g 6.18g 4%
Phosphorus 245mg 226mg 3%
Vitamin B1 0.155mg 0.12mg 3%
Carbs 8.36g 0g 3%
Choline 47.5mg 65mg 3%
Protein 18.21g 19.94g 3%
Calories 172kcal 141kcal 2%
Sodium 1mg 51mg 2%
Vitamin C 1.7mg 2.9mg 1%
Net carbs 2.36g 0g N/A
Sugar 3g 0g N/A
Trans fat 0g 0.047g N/A
Saturated fat 1.297g 1.383g 0%
Monounsaturated fat 1.981g 1.979g 0%
Tryptophan 0.242mg 0.234mg 0%
Threonine 0.723mg 0.915mg 0%
Isoleucine 0.807mg 0.962mg 0%
Leucine 1.355mg 1.696mg 0%
Lysine 1.108mg 1.916mg 0%
Methionine 0.224mg 0.618mg 0%
Phenylalanine 0.869mg 0.815mg 0%
Valine 0.831mg 1.075mg 0%
Histidine 0.449mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +45.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2287.5%
Contains more WaterWater +18%
~equal in Protein ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Poly. FatPolyunsaturated fat +236%
~equal in Saturated fat ~1.383g
~equal in Monounsaturated fat ~1.979g

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.