Salmon vs. Soy Protein Powder

Nutrition comparison of Salmon and Soy Protein Powder

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus soy protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and soy protein powder:

  • Both salmon and soy protein powder are high in calories, potassium and protein.
  • Salmon has signficantly less carbohydrates than soy protein powder.
  • Salmon is an excellent source of Vitamin D.
  • Soy protein powder has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Soy protein powder is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of salmon and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both salmon and soy protein powder are high in calories. Soy protein powder has 206% more calories than salmon - salmon has 127 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, salmon is heavier in protein, much lighter in carbs and heavier in fat compared to soy protein powder per calorie. Salmon has a macronutrient ratio of 67:0:33 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Soy Protein Powder
Protein 67% 57%
Carbohydrates ~ 30%
Fat 33% 13%
Alcohol ~ ~

carbohydrates

Salmon has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than salmon - soy protein powder has 6.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Soy protein powder is high in sugar and salmon has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both salmon and soy protein powder are high in protein. Soy protein powder has 171% more protein than salmon - salmon has 20.5g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Salmon and soy protein powder contain similar amounts of saturated fat - salmon has 0.81g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

trans fat

Both salmon and soy protein powder are low in trans fat - salmon has 0.03g of trans fat per 100 grams and soy protein powder does not contain significant amounts.

cholesterol

Soy protein powder has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin A

Salmon has more Vitamin A than soy protein powder - salmon has 35ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than soy protein powder - salmon has 435iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Salmon has more Vitamin E than soy protein powder - salmon has 0.4mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Salmon and soy protein powder contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Soy protein powder has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and soy protein powder contain significant amounts of riboflavin.

Salmon Soy Protein Powder
Thiamin 0.08 MG 0.288 MG
Riboflavin 0.105 MG 0.164 MG
Niacin 7.995 MG 2.357 MG
Pantothenic acid 1.03 MG ~
Vitamin B6 0.611 MG 0.164 MG
Folate 4 UG 289 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 24 times more calcium than salmon - salmon has 7mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Soy protein powder is an excellent source of iron and it has 30 times more iron than salmon - salmon has 0.38mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both salmon and soy protein powder are high in potassium. Soy protein powder has 155% more potassium than salmon - salmon has 366mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than soy protein powder per 100 grams.

Salmon Soy Protein Powder
alpha linoleic acid 0.047 G 0.32 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than salmon per 100 grams.

Salmon Soy Protein Powder
other omega 6 0.004 G ~
linoleic acid 0.081 G 2.381 G
Total 0.085 G 2.381 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.

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does salmon or soy protein powder contain more calories in 100 grams?
Both salmon and soy protein powder are high in calories. Soy protein powder has 210% more calories than salmon - salmon has 127 calories in 100g and soy protein powder has 388 calories.

Is salmon or soy protein powder better for protein?
Both salmon and soy protein powder are high in protein. Soy protein powder has 170% more protein than salmon - salmon has 20.5g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does salmon or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 24 times more calcium than salmon - salmon has 7mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does salmon or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 30 times more iron than salmon - salmon has 0.38mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does salmon or soy protein powder contain more potassium?
Both salmon and soy protein powder are high in potassium. Soy protein powder has 160% more potassium than salmon - salmon has 366mg of potassium in 100 grams and soy protein powder has 933mg of potassium.