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  6. Cereal vs. Soy milk

Cereal vs. Soy milk — In-Depth Nutrition Comparison

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How are Cereal and Soy milk different?

  • Cereal is higher than Soy milk in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese.
  • Cereal covers your daily need of Vitamin B1 519% more than Soy milk.
  • Soy milk is lower in Sodium.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Soymilk, original and vanilla, unfortified types were used in this article.

Infographic

Cereal 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.
Cereal
Cereal
6
:
4
Soy milk
Soy milk
Contains more Iron +5221.9%
Contains more Phosphorus +48.1%
Contains more Zinc +6233.3%
Contains more Manganese +254.3%
Contains more Selenium +31.3%
Contains more Calcium +150%
Contains more Magnesium +31.6%
Contains more Potassium +12.4%
Contains less Sodium -93.6%
Equal in Copper - 0.128
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Iron +5221.9%
Contains more Phosphorus +48.1%
Contains more Zinc +6233.3%
Contains more Manganese +254.3%
Contains more Selenium +31.3%
Contains more Calcium +150%
Contains more Magnesium +31.6%
Contains more Potassium +12.4%
Contains less Sodium -93.6%
Equal in Copper - 0.128

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.
Cereal
Cereal
6
:
6
Soy milk
Soy milk
Contains more Vitamin A +92966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10380%
Contains more Vitamin B2 +5508.7%
Contains more Vitamin B3 +5673.9%
Contains more Vitamin B6 +7674%
Contains more Vitamin E +37.5%
Contains more Vitamin B5 +65%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 +92966.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10380%
Contains more Vitamin B2 +5508.7%
Contains more Vitamin B3 +5673.9%
Contains more Vitamin B6 +7674%
Contains more Vitamin E +37.5%
Contains more Vitamin B5 +65%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Soy milk
Soy milk
Contains more Protein +85.3%
Contains more Carbs +1283%
Contains more Other +243.1%
Contains more Fats +62%
Contains more Water +2229.4%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 Protein +85.3%
Contains more Carbs +1283%
Contains more Other +243.1%
Contains more Fats +62%
Contains more Water +2229.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
0
:
3
Soy milk
Soy milk
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +96.6%
Contains more Polyunsaturated fat +171.5%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +96.6%
Contains more Polyunsaturated fat +171.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Soy milk Opinion
Net carbs 85.45g 5.68g Cereal
Protein 6.06g 3.27g Cereal
Fats 1.08g 1.75g Soy milk
Carbs 86.85g 6.28g Cereal
Calories 378kcal 54kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 3.99g Soy milk
Fiber 1.4g 0.6g Cereal
Calcium 10mg 25mg Soy milk
Iron 34.06mg 0.64mg Cereal
Magnesium 19mg 25mg Soy milk
Phosphorus 77mg 52mg Cereal
Potassium 105mg 118mg Soy milk
Sodium 795mg 51mg Soy milk
Zinc 7.6mg 0.12mg Cereal
Copper 0.137mg 0.128mg Cereal
Manganese 0.79mg 0.223mg Cereal
Selenium 6.3µg 4.8µg Cereal
Vitamin A 2792IU 3IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.11mg Soy milk
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.06mg Cereal
Vitamin B2 3.87mg 0.069mg Cereal
Vitamin B3 29.62mg 0.513mg Cereal
Vitamin B5 0.226mg 0.373mg Soy milk
Vitamin B6 5.986mg 0.077mg Cereal
Folate 18µg Soy milk
Vitamin K 0µg 3µg Soy milk
Tryptophan 0.066mg 0.038mg Cereal
Threonine 0.241mg 0.108mg Cereal
Isoleucine 0.26mg 0.114mg Cereal
Leucine 0.767mg 0.186mg Cereal
Lysine 0.113mg 0.131mg Soy milk
Methionine 0.13mg 0.027mg Cereal
Phenylalanine 0.365mg 0.113mg Cereal
Valine 0.344mg 0.117mg Cereal
Histidine 0.162mg 0.061mg Cereal
Saturated Fat 0.26g 0.205g Soy milk
Monounsaturated Fat 0.204g 0.401g Soy milk
Polyunsaturated fat 0.354g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
9%
Soy milk
Minerals Daily Need Coverage Score
183%
Cereal
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 6.36g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 744mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.8)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
?
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. 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.