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  6. Spread vs. Soy milk

Spread vs. Soy milk — In-Depth Nutrition Comparison

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A recap on differences between Spread and Soy milk

  • Spread has more Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, however, Soy milk is higher in Phosphorus.
  • Spread covers your daily Sodium needs 31% more than Soy milk.
  • Soy milk contains 19 times less Monounsaturated Fat than Spread. Spread contains 7.6g of Monounsaturated Fat, while Soy milk contains 0.401g.
  • Soy milk has less Sodium.

Food varieties used in this article are Margarine-like spread, SMART BEAT Super Light without saturated fat and Soymilk, original and vanilla, unfortified.

Infographic

Spread vs Soy milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
Spread
0
:
10
Soy milk
Soy milk
Contains more Phosphorus +∞%
Contains more Potassium +883.3%
Contains less Sodium -93.2%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Phosphorus +∞%
Contains more Potassium +883.3%
Contains less Sodium -93.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
Spread
3
:
9
Soy milk
Soy milk
Contains more Vitamin A +149533.3%
Contains more Vitamin E +1445.5%
Contains more Vitamin K +310%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +149533.3%
Contains more Vitamin E +1445.5%
Contains more Vitamin K +310%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
:
3
Soy milk
Soy milk
Contains more Fats +877.1%
Contains more Other +218.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Equal in Water - 88.05
Spread
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Fats +877.1%
Contains more Other +218.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +1795.3%
Contains more Polyunsaturated fat +314.2%
Contains less Saturated Fat -90.8%
Spread
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +1795.3%
Contains more Polyunsaturated fat +314.2%
Contains less Saturated Fat -90.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread Soy milk
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spread Soy milk Opinion
Net carbs 0g 5.68g Soy milk
Protein 0g 3.27g Soy milk
Fats 17.1g 1.75g Spread
Carbs 0g 6.28g Soy milk
Calories 158kcal 54kcal Spread
Sugar 0g 3.99g Spread
Fiber 0g 0.6g Soy milk
Calcium 25mg Soy milk
Iron 0.64mg Soy milk
Magnesium 25mg Soy milk
Phosphorus 0mg 52mg Soy milk
Potassium 12mg 118mg Soy milk
Sodium 755mg 51mg Soy milk
Zinc 0.12mg Soy milk
Copper 0.128mg Soy milk
Manganese 0.223mg Soy milk
Selenium 4.8µg Soy milk
Vitamin A 4489IU 3IU Spread
Vitamin E 1.7mg 0.11mg Spread
Vitamin B1 0.06mg Soy milk
Vitamin B2 0.069mg Soy milk
Vitamin B3 0.513mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg Soy milk
Folate 18µg Soy milk
Vitamin K 12.3µg 3µg Spread
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Trans Fat 2.45g 0g Soy milk
Saturated Fat 2.22g 0.205g Soy milk
Monounsaturated Fat 7.6g 0.401g Spread
Polyunsaturated fat 3.98g 0.961g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Spread
9%
Soy milk
Minerals Daily Need Coverage Score
10%
Spread
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 37)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.8)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 704mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 2.015g)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.