Fish vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, cod, Atlantic, dried and salted is higher in more vitamins & minerals
Calories (kcal)
Fish 290
Soy protein 335
Protein (g)
Fish 62.8
Soy protein 88.3
Carbs (g)
Fish 0
Soy protein 0
Fat (g)
Fish 2.37
Soy protein 3.39
Fiber (g)
Fish 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 62.8g per 100g.
Which has fewer calories?
Fish, cod, Atlantic, dried and salted — 290 vs 335 kcal per 100g.
Which is more nutrient-dense?
Fish, cod, Atlantic, dried and salted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Soy protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 290 kcal | 335 kcal | -13% |
| Macronutrients | |||
| Water | 16.1 g | 4.98 g | +224% |
| Protein | 62.8 g | 88.3 g | -29% |
| Total lipid (fat) | 2.37 g | 3.39 g | -30% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.462 g | 0.422 g | +9% |
| Fatty acids, total monounsaturated | 0.342 g | 0.645 g | -47% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 152 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.268 mg | 0.176 mg | +52% |
| Riboflavin (Vitamin B2) | 0.240 mg | 0.100 mg | +140% |
| Niacin (Vitamin B3) | 7.50 mg | 1.44 mg | +422% |
| Pantothenic acid (Vitamin B5) | 1.67 mg | 0.060 mg | +2692% |
| Vitamin B-6 — Pyridoxine | 0.864 mg | 0.100 mg | +764% |
| Biotin (Vitamin B7) | 25.0 ug | 176 ug | -86% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 291 mg | 191 mg | +53% |
| Vitamin B-12 — Cobalamin | 10.0 ug | 0 ug | |
| Vitamin A, RAE | 42.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.84 mg | 0 mg | |
| Vitamin D (D2 + D3) | 4.00 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 160 mg | 178 mg | -10% |
| Iron, Fe | 2.50 mg | 14.5 mg | -83% |
| Magnesium, Mg | 133 mg | 39.0 mg | +241% |
| Phosphorus, P | 950 mg | 776 mg | +22% |
| Potassium, K | 1458 mg | 81.0 mg | +1700% |
| Sodium, Na | 7027 mg | 1005 mg | +599% |
| Zinc, Zn | 1.59 mg | 4.03 mg | -61% |
| Copper, Cu | 0.176 mg | 1.60 mg | -89% |
| Manganese, Mn | 0.050 mg | 1.49 mg | -97% |
| Selenium, Se | 148 ug | 0.800 ug | +18375% |
| Other Nutrients | |||
| Energy | 1212 kj | 1401 kj | -13% |
| Ash | 18.7 g | 3.58 g | +422% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 176 ug | -86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 176 ug | -86% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 42.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 140 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 161 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.00 ug | — | |
| Vitamin K1 — Phylloquinone | 0.400 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.032 g | 0.008 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.321 g | 0.310 g | +4% |
| SFA 18:0 (Stearic acid) | 0.106 g | 0.104 g | +2% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | 0.008 g | +600% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.215 g | 0.637 g | -66% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.053 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.011 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.804 g | 1.65 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 1.45 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 0.195 g | -98% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.004 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.078 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.011 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.035 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.423 g | 0 g | |
| Tryptophan (EAA) | 0.704 g | 1.12 g | -37% |
| Threonine (EAA) | 2.75 g | 3.14 g | -12% |
| Isoleucine (EAA, BCAA) | 2.89 g | 4.25 g | -32% |
| Leucine (EAA, BCAA) | 5.11 g | 6.78 g | -25% |
| Lysine (EAA) | 5.77 g | 5.33 g | +8% |
| Methionine (EAA) | 1.86 g | 1.13 g | +65% |
| Cystine (conditionally essential) | 0.673 g | 1.05 g | -36% |
| Phenylalanine (EAA) | 2.45 g | 4.59 g | -47% |
| Tyrosine (conditionally essential) | 2.12 g | 3.22 g | -34% |
| Valine (EAA, BCAA) | 3.24 g | 4.10 g | -21% |
| Arginine (conditionally essential) | 3.76 g | 6.67 g | -44% |
| Histidine (EAA) | 1.85 g | 2.30 g | -20% |
| Alanine | 3.80 g | 3.59 g | +6% |
| Aspartic acid | 6.43 g | 10.2 g | -37% |
| Glutamic acid | 9.38 g | 17.5 g | -46% |
| Glycine (conditionally essential) | 3.02 g | 3.60 g | -16% |
| Proline (conditionally essential) | 2.22 g | 4.96 g | -55% |
| Serine | 2.56 g | 4.59 g | -44% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 30.8 mg | |
| Genistein | — | 57.3 mg | |
| Isoflavones | |||
| Total isoflavones | — | 91.1 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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