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  6. Soy milk vs. Pacific saury raw

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

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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.

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.
Soy milk
Soy milk
2
:
8
Pacific saury raw
Pacific saury raw
Contains more Iron +16.4%
Contains more Copper +151%
Contains more Calcium +128%
Contains more Magnesium +24%
Contains more Phosphorus +323.1%
Contains more Potassium +119.5%
Contains less Sodium -23.5%
Contains more Zinc +458.3%
Contains more Selenium +162.5%
Equal in Manganese - 0.24
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +16.4%
Contains more Copper +151%
Contains more Calcium +128%
Contains more Magnesium +24%
Contains more Phosphorus +323.1%
Contains more Potassium +119.5%
Contains less Sodium -23.5%
Contains more Zinc +458.3%
Contains more Selenium +162.5%
Equal in Manganese - 0.24

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.
Soy milk
Soy milk
4
:
8
Pacific saury raw
Pacific saury raw
Contains more Folate +20%
Contains more Vitamin K +2900%
Contains more Vitamin A +2233.3%
Contains more Vitamin E +81.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +348.3%
Contains more Vitamin B5 +101.1%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
Equal in Vitamin B2 - 0.063
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Folate +20%
Contains more Vitamin K +2900%
Contains more Vitamin A +2233.3%
Contains more Vitamin E +81.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +348.3%
Contains more Vitamin B5 +101.1%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Pacific saury raw
Pacific saury raw
Contains more Fats +153.6%
Contains more Carbs +∞%
Contains more Water +11.6%
Contains more Protein +489%
Contains more Other +73.8%
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +153.6%
Contains more Carbs +∞%
Contains more Water +11.6%
Contains more Protein +489%
Contains more Other +73.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +155.4%
Contains more Polyunsaturated fat +375.7%
Contains less Saturated Fat -42.4%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +155.4%
Contains more Polyunsaturated fat +375.7%
Contains less Saturated 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 Opinion
Net carbs 5.68g 0g Soy milk
Protein 3.27g 19.26g Pacific saury raw
Fats 1.75g 0.69g Soy milk
Carbs 6.28g 0g Soy milk
Calories 54kcal 88kcal Pacific saury raw
Sugar 3.99g 0g Pacific saury raw
Fiber 0.6g 0g Soy milk
Calcium 25mg 57mg Pacific saury raw
Iron 0.64mg 0.55mg Soy milk
Magnesium 25mg 31mg Pacific saury raw
Phosphorus 52mg 220mg Pacific saury raw
Potassium 118mg 259mg Pacific saury raw
Sodium 51mg 39mg Pacific saury raw
Zinc 0.12mg 0.67mg Pacific saury raw
Copper 0.128mg 0.051mg Soy milk
Manganese 0.223mg 0.24mg Pacific saury raw
Selenium 4.8µg 12.6µg Pacific saury raw
Vitamin A 3IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0.11mg 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.06mg 0.058mg Soy milk
Vitamin B2 0.069mg 0.063mg Soy milk
Vitamin B3 0.513mg 2.3mg Pacific saury raw
Vitamin B5 0.373mg 0.75mg Pacific saury raw
Vitamin B6 0.077mg 0.117mg Pacific saury raw
Folate 18µg 15µg Soy milk
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 3µg 0.1µg Soy milk
Tryptophan 0.038mg 0.216mg Pacific saury raw
Threonine 0.108mg 0.844mg Pacific saury raw
Isoleucine 0.114mg 0.887mg Pacific saury raw
Leucine 0.186mg 1.565mg Pacific saury raw
Lysine 0.131mg 1.768mg Pacific saury raw
Methionine 0.027mg 0.57mg Pacific saury raw
Phenylalanine 0.113mg 0.752mg Pacific saury raw
Valine 0.117mg 0.992mg Pacific saury raw
Histidine 0.061mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Soy milk
Saturated Fat 0.205g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.401g 0.157g Soy milk
Polyunsaturated fat 0.961g 0.202g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
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.