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  6. Margarine vs. Soy milk

Margarine vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between Margarine and Soy milk?

  • Margarine is higher in Vitamin A RAE, Vitamin K, and Vitamin E , yet Soy milk is higher in Copper, Selenium, Iron, Phosphorus, Magnesium, and Vitamin B6.
  • Margarine's daily need coverage for Vitamin A RAE is 91% more.
  • Margarine has 82 times more Vitamin E than Soy milk. While Margarine has 9mg of Vitamin E , Soy milk has only 0.11mg.
  • The amount of Saturated Fat in Soy milk is lower.

We used Margarine, regular, 80% fat, composite, stick, without salt and Soymilk, original and vanilla, unfortified types in this article.

Infographic

Margarine 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.
Margarine
Margarine
1
:
9
Soy milk
Soy milk
Contains less Sodium -96.1%
Contains more Calcium +733.3%
Contains more Iron +966.7%
Contains more Magnesium +733.3%
Contains more Phosphorus +940%
Contains more Potassium +555.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 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 less Sodium -96.1%
Contains more Calcium +733.3%
Contains more Iron +966.7%
Contains more Magnesium +733.3%
Contains more Phosphorus +940%
Contains more Potassium +555.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
5
:
6
Soy milk
Soy milk
Contains more Vitamin A +119133.3%
Contains more Vitamin E +8081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3000%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +2130.4%
Contains more Vitamin B6 +755.6%
Contains more Folate +1700%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
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 +119133.3%
Contains more Vitamin E +8081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3000%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +2130.4%
Contains more Vitamin B6 +755.6%
Contains more Folate +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
2
:
3
Soy milk
Soy milk
Contains more Fats +4512%
Contains more Other +193.8%
Contains more Protein +1943.8%
Contains more Carbs +797.1%
Contains more Water +433%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +4512%
Contains more Other +193.8%
Contains more Protein +1943.8%
Contains more Carbs +797.1%
Contains more Water +433%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +9595%
Contains more Polyunsaturated fat +2428.8%
Contains less Saturated Fat -98.7%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 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 +9595%
Contains more Polyunsaturated fat +2428.8%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Soy milk Opinion
Net carbs 0.7g 5.68g Soy milk
Protein 0.16g 3.27g Soy milk
Fats 80.71g 1.75g Margarine
Carbs 0.7g 6.28g Soy milk
Calories 717kcal 54kcal Margarine
Sugar 0g 3.99g Margarine
Fiber 0g 0.6g Soy milk
Calcium 3mg 25mg Soy milk
Iron 0.06mg 0.64mg Soy milk
Magnesium 3mg 25mg Soy milk
Phosphorus 5mg 52mg Soy milk
Potassium 18mg 118mg Soy milk
Sodium 2mg 51mg Margarine
Zinc 0mg 0.12mg Soy milk
Copper 0mg 0.128mg Soy milk
Manganese 0.223mg Soy milk
Selenium 0µg 4.8µg Soy milk
Vitamin A 3577IU 3IU Margarine
Vitamin A RAE 819µg 0µg Margarine
Vitamin E 9mg 0.11mg Margarine
Vitamin C 0.2mg 0mg Margarine
Vitamin B1 0.01mg 0.06mg Soy milk
Vitamin B2 0.037mg 0.069mg Soy milk
Vitamin B3 0.023mg 0.513mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.009mg 0.077mg Soy milk
Folate 1µg 18µg Soy milk
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg 3µg Margarine
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 14.89g 0g Soy milk
Saturated Fat 15.189g 0.205g Soy milk
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 0.401g Margarine
Polyunsaturated fat 24.302g 0.961g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine 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
55%
Margarine
9%
Soy milk
Minerals Daily Need Coverage Score
1%
Margarine
19%
Soy milk

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 14.984g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 37)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.