Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy milk
  5. Compare
  6. Soy milk vs. Pacific saury raw

Soy milk vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

Important differences between soy milk and pacific saury raw

  • Soy milk has more copper; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin D, selenium, vitamin B3, vitamin B5, and choline.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Soy milk contains 3 times more copper than pacific saury raw. Soy milk contains 0.128mg of copper, while pacific saury raw contains 0.051mg.
  • Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Soymilk, original and vanilla, unfortified and Fish, pike, northern, raw.

Infographic

Soy milk vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +16.4%
Contains more CopperCopper +151%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +323.1%
Contains less SodiumSodium -23.5%
Contains more SeleniumSelenium +162.5%
~equal in Manganese ~0.24mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +348.3%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +175.4%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B2 ~0.063mg

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% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +153.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%
Contains more ProteinProtein +489%
Contains more OtherOther +73.8%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +155.4%
Contains more Poly. FatPolyunsaturated fat +375.7%
Contains less Sat. FatSaturated fat -42.4%

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 Pacific saury raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soy milk Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 3.27g 19.26g 32%
Phosphorus 52mg 220mg 24%
Selenium 4.8µg 12.6µg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.513mg 2.3mg 11%
Copper 0.128mg 0.051mg 9%
Vitamin B5 0.373mg 0.75mg 8%
Choline 23.6mg 65mg 8%
Polyunsaturated fat 0.961g 0.202g 5%
Zinc 0.12mg 0.67mg 5%
Potassium 118mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Calcium 25mg 57mg 3%
Vitamin B6 0.077mg 0.117mg 3%
Calories 54kcal 88kcal 2%
Fiber 0.6g 0g 2%
Vitamin K 3µg 0.1µg 2%
Vitamin A 0µg 21µg 2%
Fats 1.75g 0.69g 2%
Carbs 6.28g 0g 2%
Folate 18µg 15µg 1%
Iron 0.64mg 0.55mg 1%
Magnesium 25mg 31mg 1%
Vitamin E 0.11mg 0.2mg 1%
Sodium 51mg 39mg 1%
Monounsaturated fat 0.401g 0.157g 1%
Manganese 0.223mg 0.24mg 1%
Net carbs 5.68g 0g N/A
Sugar 3.99g 0g N/A
Vitamin B1 0.06mg 0.058mg 0%
Vitamin B2 0.069mg 0.063mg 0%
Saturated fat 0.205g 0.118g 0%
Tryptophan 0.038mg 0.216mg 0%
Threonine 0.108mg 0.844mg 0%
Isoleucine 0.114mg 0.887mg 0%
Leucine 0.186mg 1.565mg 0%
Lysine 0.131mg 1.768mg 0%
Methionine 0.027mg 0.57mg 0%
Phenylalanine 0.113mg 0.752mg 0%
Valine 0.117mg 0.992mg 0%
Histidine 0.061mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Pacific saury raw
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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
19%
Soy milk
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.087g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw 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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.