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  6. Soy milk vs. Cod

Soy milk vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between soy milk and cod

  • Soy milk has more copper and manganese; however, cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and potassium.
  • Cod covers your daily vitamin B5 needs 3053% more than soy milk.
  • Cod contains 15 times less manganese than soy milk. Soy milk contains 0.223mg of manganese, while cod contains 0.015mg.
  • The glycemic index of soy milk is higher.

Food varieties used in this article are Soymilk, original, and vanilla, unfortified and Fish, cod, Atlantic, raw.

Infographic

Soy milk vs Cod 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +56.3%
Contains more IronIron +68.4%
Contains more CopperCopper +357.1%
Contains more ManganeseManganese +1386.7%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +250%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +290.4%
Contains more SeleniumSelenium +589.6%
~equal in Sodium ~54mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +157.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +481.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B3Vitamin B3 +302.1%
Contains more Vitamin B5Vitamin B5 +40918.8%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.3%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Soy milk Cod DV% diff.
Vitamin B5 0.373mg 153mg 3053%
Selenium 4.8µg 33.1µg 51%
Vitamin B12 0µg 0.91µg 38%
Protein 3.27g 17.81g 29%
Phosphorus 52mg 203mg 22%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.077mg 0.245mg 13%
Copper 0.128mg 0.028mg 11%
Vitamin B3 0.513mg 2.063mg 10%
Potassium 118mg 413mg 9%
Manganese 0.223mg 0.015mg 9%
Choline 23.6mg 65.2mg 8%
Vitamin D 0IU 36IU 5%
Polyunsaturated fat 0.961g 0.231g 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.11mg 0.64mg 4%
Iron 0.64mg 0.38mg 3%
Folate 18µg 7µg 3%
Zinc 0.12mg 0.45mg 3%
Fiber 0.6g 0g 2%
Vitamin K 3µg 0.1µg 2%
Magnesium 25mg 32mg 2%
Carbs 6.28g 0g 2%
Fats 1.75g 0.67g 2%
Monounsaturated fat 0.401g 0.094g 1%
Calories 54kcal 82kcal 1%
Vitamin B1 0.06mg 0.076mg 1%
Vitamin A 0µg 12µg 1%
Calcium 25mg 16mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 5.68g 0g N/A
Sugar 3.99g 0g N/A
Sodium 51mg 54mg 0%
Vitamin B2 0.069mg 0.065mg 0%
Saturated fat 0.205g 0.131g 0%
Tryptophan 0.038mg 0.199mg 0%
Threonine 0.108mg 0.781mg 0%
Isoleucine 0.114mg 0.821mg 0%
Leucine 0.186mg 1.447mg 0%
Lysine 0.131mg 1.635mg 0%
Methionine 0.027mg 0.527mg 0%
Phenylalanine 0.113mg 0.695mg 0%
Valine 0.117mg 0.917mg 0%
Histidine 0.061mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +161.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.7%
Contains more ProteinProtein +444.6%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +326.6%
Contains more Poly. FatPolyunsaturated fat +316%
Contains less Sat. FatSaturated fat -36.1%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.