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  6. Soy milk vs. Salmon raw

Soy milk vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between soy milk and salmon raw?

  • Soy milk has less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, vitamin B1, and copper than salmon raw.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than soy milk.

We used Soymilk, original, and vanilla, unfortified and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Soy milk vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +108.3%
Contains more ManganeseManganese +1293.8%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +315.3%
Contains more IronIron +25%
Contains more CopperCopper +95.3%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +284.6%
Contains less SodiumSodium -13.7%
Contains more SeleniumSelenium +660.4%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +450.7%
Contains more Vitamin B3Vitamin B3 +1432.2%
Contains more Vitamin B5Vitamin B5 +346.1%
Contains more Vitamin B6Vitamin B6 +962.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Soy milk Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 4.8µg 36.5µg 58%
Vitamin B6 0.077mg 0.818mg 57%
Vitamin B3 0.513mg 7.86mg 46%
Protein 3.27g 19.84g 33%
Vitamin B5 0.373mg 1.664mg 26%
Vitamin B2 0.069mg 0.38mg 24%
Phosphorus 52mg 200mg 21%
Cholesterol 0mg 55mg 18%
Copper 0.128mg 0.25mg 14%
Vitamin B1 0.06mg 0.226mg 14%
Potassium 118mg 490mg 11%
Polyunsaturated fat 0.961g 2.539g 11%
Manganese 0.223mg 0.016mg 9%
Fats 1.75g 6.34g 7%
Zinc 0.12mg 0.64mg 5%
Monounsaturated fat 0.401g 2.103g 4%
Saturated fat 0.205g 0.981g 4%
Choline 23.6mg 4%
Calories 54kcal 142kcal 4%
Vitamin K 3µg 3%
Fiber 0.6g 0g 2%
Iron 0.64mg 0.8mg 2%
Folate 18µg 25µg 2%
Carbs 6.28g 0g 2%
Vitamin E 0.11mg 1%
Vitamin A 0µg 12µg 1%
Calcium 25mg 12mg 1%
Magnesium 25mg 29mg 1%
Net carbs 5.68g 0g N/A
Sugar 3.99g N/A
Sodium 51mg 44mg 0%
Tryptophan 0.038mg 0.222mg 0%
Threonine 0.108mg 0.87mg 0%
Isoleucine 0.114mg 0.914mg 0%
Leucine 0.186mg 1.613mg 0%
Lysine 0.131mg 1.822mg 0%
Methionine 0.027mg 0.587mg 0%
Phenylalanine 0.113mg 0.775mg 0%
Valine 0.117mg 1.022mg 0%
Histidine 0.061mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.5%
Contains more ProteinProtein +506.7%
Contains more FatsFats +262.3%
Contains more OtherOther +718.5%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +424.4%
Contains more Poly. FatPolyunsaturated fat +164.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.