Fish vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, whitefish, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 371
Soy protein 335
Protein (g)
Fish 62.4
Soy protein 88.3
Carbs (g)
Fish 0
Soy protein 0
Fat (g)
Fish 13.4
Soy protein 3.39
Fiber (g)
Fish 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 62.4g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 371 kcal 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 protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 335 kcal | +11% |
| Macronutrients | |||
| Water | 20.6 g | 4.98 g | +313% |
| Protein | 62.4 g | 88.3 g | -29% |
| Total lipid (fat) | 13.4 g | 3.39 g | +296% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.85 g | 0.422 g | +575% |
| Fatty acids, total monounsaturated | 4.38 g | 0.645 g | +579% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 266 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.053 mg | 0.176 mg | -70% |
| Riboflavin (Vitamin B2) | 0.438 mg | 0.100 mg | +338% |
| Niacin (Vitamin B3) | 11.2 mg | 1.44 mg | +679% |
| Pantothenic acid (Vitamin B5) | 2.57 mg | 0.060 mg | +4183% |
| Vitamin B-6 — Pyridoxine | 0.365 mg | 0.100 mg | +265% |
| Biotin (Vitamin B7) | 11.0 ug | 176 ug | -94% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 206 mg | 191 mg | +8% |
| Vitamin B-12 — Cobalamin | 18.4 ug | 0 ug | |
| Vitamin A, RAE | 39.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.660 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 810 mg | 178 mg | +355% |
| Iron, Fe | 4.10 mg | 14.5 mg | -72% |
| Magnesium, Mg | 85.0 mg | 39.0 mg | +118% |
| Phosphorus, P | 1040 mg | 776 mg | +34% |
| Potassium, K | 1080 mg | 81.0 mg | +1233% |
| Sodium, Na | 200 mg | 1005 mg | -80% |
| Zinc, Zn | 5.00 mg | 4.03 mg | +24% |
| Copper, Cu | 0.180 mg | 1.60 mg | -89% |
| Manganese, Mn | 0.230 mg | 1.49 mg | -85% |
| Selenium, Se | 113 ug | 0.800 ug | +14025% |
| Other Nutrients | |||
| Energy | 1551 kj | 1401 kj | +11% |
| Ash | 5.57 g | 3.58 g | +56% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 176 ug | -94% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 176 ug | -94% |
| Betaine | 88.0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 39.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 131 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 1.30 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 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) | 0.060 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.320 g | 0.008 g | +3900% |
| SFA 15:0 (Pentadecanoic acid) | 0.090 g | — | |
| SFA 16:0 (Palmitic acid) | 1.90 g | 0.310 g | +513% |
| SFA 17:0 (Margaric acid) | 0.080 g | — | |
| SFA 18:0 (Stearic acid) | 0.400 g | 0.104 g | +285% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.010 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.020 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.42 g | 0.008 g | +17650% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.45 g | 0.637 g | +285% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.390 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.070 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.020 g | — | |
| Fatty acids, total polyunsaturated | 2.16 g | 1.65 g | +31% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.260 g | 1.45 g | -82% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.280 g | 0.195 g | +44% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.060 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.050 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.050 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.170 g | 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 22:4 (Omega-6, Adrenic acid) | 0.030 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.180 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.650 g | 0 g | |
| Tryptophan (EAA) | 0.580 g | 1.12 g | -48% |
| Threonine (EAA) | 2.47 g | 3.14 g | -21% |
| Isoleucine (EAA, BCAA) | 2.26 g | 4.25 g | -47% |
| Leucine (EAA, BCAA) | 4.11 g | 6.78 g | -39% |
| Lysine (EAA) | 4.77 g | 5.33 g | -10% |
| Methionine (EAA) | 1.74 g | 1.13 g | +54% |
| Cystine (conditionally essential) | 0.500 g | 1.05 g | -52% |
| Phenylalanine (EAA) | 2.34 g | 4.59 g | -49% |
| Tyrosine (conditionally essential) | 1.74 g | 3.22 g | -46% |
| Valine (EAA, BCAA) | 2.61 g | 4.10 g | -36% |
| Arginine (conditionally essential) | 3.61 g | 6.67 g | -46% |
| Histidine (EAA) | 1.30 g | 2.30 g | -44% |
| Alanine | 3.78 g | 3.59 g | +5% |
| Aspartic acid | 5.67 g | 10.2 g | -44% |
| Glutamic acid | 8.10 g | 17.5 g | -54% |
| Glycine (conditionally essential) | 4.37 g | 3.60 g | +21% |
| Proline (conditionally essential) | 2.98 g | 4.96 g | -40% |
| Serine | 2.34 g | 4.59 g | -49% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 30.8 mg | |
| Genistein | — | 57.3 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 | — | |
| 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.
Fish, whitefish, dried (Alaska Native) nutrition facts Soy protein isolate nutrition facts Compare other foods →
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