Fish vs Soy milk
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, whitefish, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 371
Soy milk —
Protein (g)
Fish 62.4
Soy milk 3.55
Carbs (g)
Fish 0
Soy milk 1.29
Fat (g)
Fish 13.4
Soy milk 2.13
Fiber (g)
Fish 0
Soy milk 0
Quick answers
Which has more protein?
Fish, whitefish, dried (Alaska Native) — 62.4g vs 3.55g per 100g.
Which is more nutrient-dense?
Fish, whitefish, dried (Alaska Native) 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 milk | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | — | |
| Macronutrients | |||
| Water | 20.6 g | 92.4 g | -78% |
| Protein | 62.4 g | 3.55 g | +1660% |
| Total lipid (fat) | 13.4 g | 2.13 g | +532% |
| Carbohydrate, by difference | 0 g | 1.29 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Sugars, Total | — | 0.557 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.85 g | 0.314 g | +808% |
| Fatty acids, total monounsaturated | 4.38 g | 0.416 g | +952% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 266 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.053 mg | 0.063 mg | -16% |
| Riboflavin (Vitamin B2) | 0.438 mg | 0.084 mg | +421% |
| Niacin (Vitamin B3) | 11.2 mg | 0.236 mg | +4654% |
| Pantothenic acid (Vitamin B5) | 2.57 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.365 mg | 0.055 mg | +561% |
| Biotin (Vitamin B7) | 11.0 ug | 19.7 ug | -44% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 206 mg | — | |
| Vitamin B-12 — Cobalamin | 18.4 ug | 0.393 ug | +4581% |
| Vitamin A, RAE | 39.0 ug | 58.2 ug | -33% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.660 mg | 0.156 mg | +324% |
| Vitamin D (D2 + D3) | — | 0.681 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 810 mg | 101 mg | +702% |
| Iron, Fe | 4.10 mg | 0.542 mg | +657% |
| Magnesium, Mg | 85.0 mg | 21.5 mg | +295% |
| Phosphorus, P | 1040 mg | 68.7 mg | +1415% |
| Potassium, K | 1080 mg | 158 mg | +583% |
| Sodium, Na | 200 mg | 34.3 mg | +483% |
| Zinc, Zn | 5.00 mg | 0.312 mg | +1504% |
| Copper, Cu | 0.180 mg | 0.108 mg | +67% |
| Manganese, Mn | 0.230 mg | 0.208 mg | +11% |
| Selenium, Se | 113 ug | 1.94 ug | +5719% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 38 kcal | |
| Energy (Atwater Specific Factors) | — | 38 kcal | |
| Energy | 1551 kj | — | |
| Nitrogen | — | 0.567 g | |
| Total fat (NLEA) | — | 1.88 g | |
| Ash | 5.57 g | 0.635 g | +777% |
| Carbohydrate, by summation | — | 0 g | |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | 0.557 g | -100% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Iodine, I | — | 0 ug | |
| Molybdenum, Mo | — | 58.4 ug | |
| Biotin | — | 3.34 ug | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | — | |
| Betaine | 88.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 39.0 ug | 58.2 ug | -33% |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Carotene, gamma | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Cryptoxanthin, alpha | — | 0 ug | |
| Vitamin A, IU | 131 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 0 ug | 8.22 ug | -100% |
| cis-Lutein/Zeaxanthin | — | 0.965 ug | |
| Zeaxanthin | — | 7.26 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 1.42 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.874 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 27.2 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0.681 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 1.30 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.060 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.320 g | 0.004 g | +8292% |
| SFA 15:0 (Pentadecanoic acid) | 0.090 g | 0.002 g | +5232% |
| SFA 16:0 (Palmitic acid) | 1.90 g | 0.218 g | +771% |
| SFA 17:0 (Margaric acid) | 0.080 g | 0.002 g | +3900% |
| SFA 18:0 (Stearic acid) | 0.400 g | 0.073 g | +449% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.006 g | -100% |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0 g | 0.007 g | -100% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.002 g | -100% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.010 g | — | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.020 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.42 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.002 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.001 g | -100% |
| MUFA 17:1 c | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.45 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.409 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.390 g | — | |
| MUFA 20:1 c | — | 0.005 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.070 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 22:1 n-9 | — | 0 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.020 g | 0 g | |
| Fatty acids, total polyunsaturated | 2.16 g | 1.15 g | +87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.260 g | — | |
| PUFA 18:2 c | — | 0.988 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.988 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.280 g | — | |
| PUFA 18:3 c | — | 0.166 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.166 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.060 g | 0 g | |
| PUFA 20:2 c | — | 0.0005625 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.050 g | 0.0005625 g | +8789% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.050 g | — | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.170 g | 0 g | |
| PUFA 20:4c | — | 0 g | |
| PUFA 20:5c | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.420 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.010 g | — | |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.030 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.180 g | 0 g | |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.650 g | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.0008125 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.0008125 g | |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.001 g | |
| TFA 18:2 t | — | 0.001 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.580 g | 0.046 g | +1154% |
| Threonine (EAA) | 2.47 g | 0.128 g | +1828% |
| Isoleucine (EAA, BCAA) | 2.26 g | 0.145 g | +1459% |
| Leucine (EAA, BCAA) | 4.11 g | 0.249 g | +1548% |
| Lysine (EAA) | 4.77 g | 0.221 g | +2062% |
| Methionine (EAA) | 1.74 g | 0.046 g | +3662% |
| Cystine (conditionally essential) | 0.500 g | — | |
| Phenylalanine (EAA) | 2.34 g | 0.175 g | +1237% |
| Tyrosine (conditionally essential) | 1.74 g | 0.124 g | +1305% |
| Valine (EAA, BCAA) | 2.61 g | 0.142 g | +1739% |
| Arginine (conditionally essential) | 3.61 g | 0.269 g | +1243% |
| Histidine (EAA) | 1.30 g | 0.097 g | +1233% |
| Alanine | 3.78 g | 0.139 g | +2612% |
| Aspartic acid | 5.67 g | 0.396 g | +1331% |
| Glutamic acid | 8.10 g | 0.619 g | +1208% |
| Glycine (conditionally essential) | 4.37 g | 0.141 g | +2993% |
| Proline (conditionally essential) | 2.98 g | 13.7 g | -78% |
| Serine | 2.34 g | 0.168 g | +1297% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.058 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.457 mg | |
| Genistein | — | 0.380 mg | |
| Daidzin | — | 12.9 mg | |
| Genistin | — | 18.8 mg | |
| Glycitin | — | 1.37 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 41.0 mg | — | |
| Choline from phosphatidylcholine | 80.0 mg | — | |
| Choline from phosphocholine | 3.00 mg | — | |
| Choline from sphingomyelin | 32.0 mg | — | |
| Free Choline | 50.0 mg | — | |
| Total Choline | 210 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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