Soy Milk vs. Salmon
Nutrition comparison of Soy Milk and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and salmon:
- For omega-3 fatty acids, salmon has more dha, epa and dpa than soy milk.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and soy milk has 66% less calories than salmon - salmon has 127 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and similar to salmon for fat. Soy milk has a macronutrient ratio of 24:46:31 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Salmon | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and salmon are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than salmon - soy milk has 0.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 688% more protein than soy milk - salmon has 20.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both salmon and soy milk are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both salmon and soy milk are low in trans fat - salmon has 0.03g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has 57% more Vitamin A than salmon - salmon has 35ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than soy milk - salmon has 435iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Salmon and soy milk contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Salmon and soy milk contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both soy milk and salmon contain significant amounts of riboflavin and folate.
| Soy Milk | Salmon | |
|---|---|---|
| Thiamin | 0.029 MG | 0.08 MG |
| Riboflavin | 0.184 MG | 0.105 MG |
| Niacin | 0.425 MG | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | 0.031 MG | 0.611 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 0.85 UG | 4.15 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 16 times more calcium than salmon - salmon has 7mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Salmon and soy milk contain similar amounts of iron - salmon has 0.38mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Salmon is an excellent source of potassium and it has 200% more potassium than soy milk - salmon has 366mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than soy milk per 100 grams. Both soy milk and salmon contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.075 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than salmon per 100 grams.
| Soy Milk | Salmon | |
|---|---|---|
| linoleic acid | 0.584 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.584 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Milk g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does salmon or soy milk contain more calories in 100 grams?Salmon is high in calories and soy milk has 70% less calories than salmon - salmon has 127 calories in 100g and soy milk has 43 calories.
Is salmon or soy milk better for protein?
Salmon is a fantastic source of protein and it has 690% more protein than soy milk - salmon has 20.5g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy milk or salmon have more carbohydrates?
By weight, both soy milk and salmon are low in carbohydrates - soy milk has 4.9g of carbs for 100g and salmon has no carbs..
Does salmon or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 16 times more calcium than salmon - salmon has 7mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does salmon or soy milk contain more potassium?
Salmon is a rich source of potassium and it has 200% more potassium than soy milk - salmon has 366mg of potassium in 100 grams and soy milk has 122mg of potassium.