Soy Milk vs. Trout
Nutrition comparison of Soy Milk and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and trout:
- Soy milk has 9.7 times less saturated fat than trout.
- Soy milk is an excellent source of calcium.
- Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12.
- Trout has signficantly more Vitamin D than soy milk.
- Trout is an excellent source of potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and soy milk has 79% less calories than trout - soy milk has 43 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and lighter in fat compared to trout per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Trout | |
|---|---|---|
| Protein | 24% | 49% |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and trout are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than trout - soy milk has 0.2g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Soy milk and trout contain similar amounts of sugar - soy milk has 3.7g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 838% more protein than soy milk - soy milk has 2.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Soy milk has 9.7 times less saturated fat than trout - soy milk has 0.21g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Soy milk has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than soy milk - trout has 3.4mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Trout has 58% more Vitamin A than soy milk - soy milk has 55ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than soy milk - trout has 64.6iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Trout has 29 times more Vitamin E than soy milk - soy milk has 0.11mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Soy milk and trout contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12. Both soy milk and trout contain significant amounts of riboflavin and folate.
| Soy Milk | Trout | |
|---|---|---|
| Thiamin | 0.029 MG | 0.14 MG |
| Riboflavin | 0.184 MG | 0.11 MG |
| Niacin | 0.425 MG | 6.811 MG |
| Vitamin B6 | 0.031 MG | 0.375 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | 0.85 UG | 4.47 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 297% more calcium than trout - soy milk has 123mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Soy milk and trout contain similar amounts of iron - soy milk has 0.42mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 280% more potassium than soy milk - soy milk has 122mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA), DHA, EPA and DPA than soy milk per 100 grams.
| Soy Milk | Trout | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.075 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Trout | |
|---|---|---|
| linoleic acid | 0.584 G | 1.929 G |
| other omega 6 | ~ | 0.053 G |
| Total | 0.584 G | 1.982 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 (%) |
Cooked Trout 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 milk or trout contain more calories in 100 grams?Trout is high in calories and soy milk has 80% less calories than trout - soy milk has 43 calories in 100g and trout has 205 calories.
Is soy milk or trout better for protein?
Trout is a fantastic source of protein and it has 840% more protein than soy milk - soy milk has 2.6g of protein per 100 grams and trout has 24.4g of protein.
Does soy milk or trout have more carbohydrates?
By weight, both soy milk and trout are low in carbohydrates - soy milk has 4.9g of carbs for 100g and trout has 0.1g of carbohydrates.
Does soy milk or trout contain more calcium?
Soy milk is a rich source of calcium and it has 300% more calcium than trout - soy milk has 123mg of calcium in 100 grams and trout has 31mg of calcium.
Does soy milk or trout contain more potassium?
Trout is a rich source of potassium and it has 280% more potassium than soy milk - soy milk has 122mg of potassium in 100 grams and trout has 463mg of potassium.