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Avocado vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between Avocado and Soy milk?

  • Avocado is higher in Fiber, Vitamin B5, Folate, Vitamin K, Vitamin B6, Vitamin E , Vitamin C, and Potassium, yet Soy milk is higher in Selenium.
  • Avocado's daily need coverage for Fiber is 24% more.
  • The amount of Saturated Fat in Soy milk is lower.

We used Avocados, raw, all commercial varieties and Soymilk, original and vanilla, unfortified types in this article.

Infographic

Avocado 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.
Avocado
Avocado
5
:
4
Soy milk
Soy milk
Contains more Magnesium +16%
Contains more Potassium +311%
Contains less Sodium -86.3%
Contains more Zinc +433.3%
Contains more Copper +48.4%
Contains more Calcium +108.3%
Contains more Iron +16.4%
Contains more Manganese +57%
Contains more Selenium +1100%
Equal in Phosphorus - 52
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Magnesium +16%
Contains more Potassium +311%
Contains less Sodium -86.3%
Contains more Zinc +433.3%
Contains more Copper +48.4%
Contains more Calcium +108.3%
Contains more Iron +16.4%
Contains more Manganese +57%
Contains more Selenium +1100%
Equal in Phosphorus - 52

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.
Avocado
Avocado
10
:
0
Soy milk
Soy milk
Contains more Vitamin A +4766.7%
Contains more Vitamin E +1781.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +238.8%
Contains more Vitamin B5 +272.4%
Contains more Vitamin B6 +233.8%
Contains more Folate +350%
Contains more Vitamin K +600%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +4766.7%
Contains more Vitamin E +1781.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +238.8%
Contains more Vitamin B5 +272.4%
Contains more Vitamin B6 +233.8%
Contains more Folate +350%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Soy milk
Soy milk
Contains more Fats +737.7%
Contains more Carbs +35.8%
Contains more Other +143.1%
Contains more Protein +63.5%
Contains more Water +20.2%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +737.7%
Contains more Carbs +35.8%
Contains more Other +143.1%
Contains more Protein +63.5%
Contains more Water +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +2343.6%
Contains more Polyunsaturated fat +89%
Contains less Saturated Fat -90.4%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 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 +2343.6%
Contains more Polyunsaturated fat +89%
Contains less Saturated Fat -90.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Soy milk Opinion
Net carbs 1.83g 5.68g Soy milk
Protein 2g 3.27g Soy milk
Fats 14.66g 1.75g Avocado
Carbs 8.53g 6.28g Avocado
Calories 160kcal 54kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 3.99g Avocado
Fiber 6.7g 0.6g Avocado
Calcium 12mg 25mg Soy milk
Iron 0.55mg 0.64mg Soy milk
Magnesium 29mg 25mg Avocado
Phosphorus 52mg 52mg
Potassium 485mg 118mg Avocado
Sodium 7mg 51mg Avocado
Zinc 0.64mg 0.12mg Avocado
Copper 0.19mg 0.128mg Avocado
Manganese 0.142mg 0.223mg Soy milk
Selenium 0.4µg 4.8µg Soy milk
Vitamin A 146IU 3IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.11mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.06mg Avocado
Vitamin B2 0.13mg 0.069mg Avocado
Vitamin B3 1.738mg 0.513mg Avocado
Vitamin B5 1.389mg 0.373mg Avocado
Vitamin B6 0.257mg 0.077mg Avocado
Folate 81µg 18µg Avocado
Vitamin K 21µg 3µg Avocado
Tryptophan 0.025mg 0.038mg Soy milk
Threonine 0.073mg 0.108mg Soy milk
Isoleucine 0.084mg 0.114mg Soy milk
Leucine 0.143mg 0.186mg Soy milk
Lysine 0.132mg 0.131mg Avocado
Methionine 0.038mg 0.027mg Avocado
Phenylalanine 0.097mg 0.113mg Soy milk
Valine 0.107mg 0.117mg Soy milk
Histidine 0.049mg 0.061mg Soy milk
Saturated Fat 2.126g 0.205g Soy milk
Monounsaturated Fat 9.799g 0.401g Avocado
Polyunsaturated fat 1.816g 0.961g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35%
Avocado
9%
Soy milk
Minerals Daily Need Coverage Score
21%
Avocado
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.921g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 44mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.