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  6. Soy milk vs. Fish oil

Soy milk vs. Fish oil — In-Depth Nutrition Comparison

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The main differences between Soy milk and Fish oil

  • Soy milk has more Copper, Manganese, Selenium, Iron, Vitamin B5, Phosphorus, and Magnesium, however, Fish oil has more Vitamin D.
  • Daily need coverage for Cholesterol from Fish oil is 237% higher.
  • Soy milk is lower in Saturated Fat.

Food types used in this article are Soymilk, original and vanilla, unfortified and Fish oil, sardine.

Infographic

Soy milk vs Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0.18% 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% 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +5614.3%

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
31% 35% 33%
Saturated Fat: Sat. Fat 29.892 g
Monounsaturated Fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Contains less Sat. FatSaturated Fat -99.3%
Contains more Mono. FatMonounsaturated Fat +8339.2%
Contains more Poly. FatPolyunsaturated fat +3216%

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 Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soy milk Fish oil Opinion
Calories 54kcal 902kcal Fish oil
Protein 3.27g 0g Soy milk
Fats 1.75g 100g Fish oil
Net carbs 5.68g 0g Soy milk
Carbs 6.28g 0g Soy milk
Cholesterol 0mg 710mg Soy milk
Vitamin D 0IU 332IU Fish oil
Magnesium 25mg 0mg Soy milk
Calcium 25mg 0mg Soy milk
Potassium 118mg 0mg Soy milk
Iron 0.64mg 0mg Soy milk
Sugar 3.99g Fish oil
Fiber 0.6g 0g Soy milk
Copper 0.128mg 0mg Soy milk
Zinc 0.12mg 0mg Soy milk
Phosphorus 52mg 0mg Soy milk
Sodium 51mg 0mg Fish oil
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg Soy milk
Vitamin D 0µg 8.3µg Fish oil
Manganese 0.223mg 0mg Soy milk
Selenium 4.8µg 0µg Soy milk
Vitamin B1 0.06mg 0mg Soy milk
Vitamin B2 0.069mg 0mg Soy milk
Vitamin B3 0.513mg 0mg Soy milk
Vitamin B5 0.373mg 0mg Soy milk
Vitamin B6 0.077mg 0mg Soy milk
Vitamin K 3µg Soy milk
Folate 18µg 0µg Soy milk
Choline 23.6mg Soy milk
Saturated Fat 0.205g 29.892g Soy milk
Monounsaturated Fat 0.401g 33.841g Fish oil
Polyunsaturated fat 0.961g 31.867g Fish oil
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Soy milk
19%
Fish oil
Minerals Daily Need Coverage Score
19%
Soy milk
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 29.687g)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 37)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $1.8)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.