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Soy milk vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between soy milk and mackerel

  • Mackerel is richer than soy milk in vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and vitamin E.
  • Mackerel covers your daily vitamin B12 needs 500% more than soy milk.
  • Soy milk is lower in saturated fat.
  • Soy milk has a higher glycemic index (37) than mackerel (0).

Specific food types used in this comparison are Soymilk, original and vanilla, unfortified and Fish, mackerel, salted.

Infographic

Soy milk vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +28%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +164%
Contains more PotassiumPotassium +340.7%
Contains more IronIron +118.8%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +388.5%
Contains more SeleniumSelenium +1429.2%

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%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2063.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B3Vitamin B3 +543.3%
Contains more Vitamin B6Vitamin B6 +432.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +160%
Contains more CholineCholine +330.5%
~equal in Vitamin C ~0mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +104.8%
Contains more ProteinProtein +465.7%
Contains more FatsFats +1334.3%
Contains more OtherOther +1961.5%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +1974.8%
Contains more Poly. FatPolyunsaturated fat +546.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 51mg 4450mg 191%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Selenium 4.8µg 73.4µg 125%
Fats 1.75g 25.1g 36%
Polyunsaturated fat 0.961g 6.21g 35%
Cholesterol 0mg 95mg 32%
Saturated fat 0.205g 7.148g 32%
Protein 3.27g 18.5g 30%
Phosphorus 52mg 254mg 29%
Vitamin B6 0.077mg 0.41mg 26%
Monounsaturated fat 0.401g 8.32g 20%
Vitamin B3 0.513mg 3.3mg 17%
Vitamin E 0.11mg 2.38mg 15%
Choline 23.6mg 101.6mg 14%
Calories 54kcal 305kcal 13%
Potassium 118mg 520mg 12%
Manganese 0.223mg 10%
Iron 0.64mg 1.4mg 10%
Vitamin B2 0.069mg 0.19mg 9%
Zinc 0.12mg 1.1mg 9%
Magnesium 25mg 60mg 8%
Vitamin B5 0.373mg 7%
Vitamin A 0µg 47µg 5%
Vitamin K 3µg 7.8µg 4%
Calcium 25mg 66mg 4%
Copper 0.128mg 0.1mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Carbs 6.28g 0g 2%
Fiber 0.6g 0g 2%
Folate 18µg 15µg 1%
Net carbs 5.68g 0g N/A
Sugar 3.99g 0g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Which food is preferable for your diet?

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

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
9%
Soy milk
172%
Mackerel
Minerals Daily Need Coverage Score
19%
Soy milk
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 4399mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 6.943g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $5.2)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel 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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.