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.
Detailed nutritional comparison of salmon and soy flour 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 Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Soy Flour src

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.

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Soy Flour (Soy flour, low-fat) .

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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.