Salmon vs. Soy Flour
Nutrition comparison of Salmon and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and soy flour:
- Both soy flour and salmon are high in calories, potassium and protein.
- Salmon is an excellent source of Vitamin D.
- Soy flour has more thiamin, riboflavin and folate, however, salmon contains more niacin and Vitamin B12.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and salmon are high in calories. Soy flour has 193% more calories than salmon - soy flour has 372 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is heavier in protein, much lighter in carbs and heavier in fat compared to soy flour per calorie. Salmon has a macronutrient ratio of 67:0:33 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Soy Flour | |
|---|---|---|
| Protein | 67% | 50% |
| Carbohydrates | ~ | 31% |
| Fat | 33% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and salmon has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than salmon - soy flour has 16g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both soy flour and salmon are high in protein. Soy flour has 143% more protein than salmon - soy flour has 49.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Soy flour and salmon contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and soy flour are low in trans fat - salmon has 0.03g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Salmon has 16 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than soy flour - salmon has 435iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Soy flour and salmon contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Soy flour and salmon contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin and folate, however, salmon contains more niacin and Vitamin B12. Both salmon and soy flour contain significant amounts of pantothenic acid and Vitamin B6.
| Salmon | Soy Flour | |
|---|---|---|
| Thiamin | 0.08 MG | 1.088 MG |
| Riboflavin | 0.105 MG | 0.28 MG |
| Niacin | 7.995 MG | 2.95 MG |
| Pantothenic acid | 1.03 MG | 1.55 MG |
| Vitamin B6 | 0.611 MG | 1.05 MG |
| Folate | 4 UG | 289 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 39 times more calcium than salmon - soy flour has 285mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Soy flour is an excellent source of iron and it has 20 times more iron than salmon - soy flour has 8.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both soy flour and salmon are high in potassium. Soy flour has 471% more potassium than salmon - soy flour has 2090mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than soy flour per 100 grams.
| Salmon | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.555 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than salmon per 100 grams.
| Salmon | Soy Flour | |
|---|---|---|
| other omega 6 | 0.006 G | 0.025 G |
| linoleic acid | 0.081 G | 3.66 G |
| Total | 0.087 G | 3.685 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.
Salmon g
()
|
Daily Values (%) |
Soy Flour 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 soy flour or salmon contain more calories in 100 grams?Both soy flour and salmon are high in calories. Soy flour has 190% more calories than salmon - soy flour has 372 calories in 100g and salmon has 127 calories.
Is soy flour or salmon better for protein?
Both soy flour and salmon are high in protein. Soy flour has 140% more protein than salmon - soy flour has 49.8g of protein per 100 grams and salmon has 20.5g of protein.
Does soy flour or salmon have more carbohydrates?
By weight, soy flour is high in carbohydrates and salmon has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and salmon has no carbs..
Does soy flour or salmon contain more calcium?
Soy flour is a rich source of calcium and it has 39 times more calcium than salmon - soy flour has 285mg of calcium in 100 grams and salmon has 7mg of calcium.
Does soy flour or salmon contain more iron?
Soy flour is an abundant source of iron and it has 20 times more iron than salmon - soy flour has 8.2mg of iron in 100 grams and salmon has 0.38mg of iron.
Does soy flour or salmon contain more potassium?
Both soy flour and salmon are high in potassium. Soy flour has 470% more potassium than salmon - soy flour has 2090mg of potassium in 100 grams and salmon has 366mg of potassium.