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  6. Milk vs. Soybean raw

Milk vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between milk and soybean raw

  • The amount of iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and zinc in soybean raw is higher than in milk.
  • Soybean raw covers your daily iron needs 196% more than milk.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Soybeans, mature seeds, raw.

Infographic

Milk vs Soybean raw 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.
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +121.6%
Contains more PotassiumPotassium +1098%
Contains more IronIron +52233.3%
Contains more CopperCopper +16480%
Contains more ZincZinc +1064.3%
Contains more PhosphorusPhosphorus +641.1%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +83800%
Contains more SeleniumSelenium +439.4%

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.
Milk
Milk
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +370.3%
Contains more Vitamin B3Vitamin B3 +1645.2%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B6Vitamin B6 +918.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +7400%
Contains more CholineCholine +554.8%

All nutrients comparison - raw data values

Nutrient Milk Soybean raw DV% diff.
Iron 0.03mg 15.7mg 196%
Copper 0.01mg 1.658mg 183%
Manganese 0.003mg 2.517mg 109%
Folate 5µg 375µg 93%
Phosphorus 95mg 704mg 87%
Polyunsaturated fat 0.035g 11.255g 75%
Vitamin B1 0.02mg 0.874mg 71%
Protein 3.37g 36.49g 66%
Magnesium 11mg 280mg 64%
Vitamin B2 0.185mg 0.87mg 53%
Potassium 150mg 1797mg 48%
Zinc 0.42mg 4.89mg 41%
Vitamin K 0.1µg 47µg 39%
Fiber 0g 9.3g 37%
Fats 0.97g 19.94g 29%
Vitamin B6 0.037mg 0.377mg 26%
Selenium 3.3µg 17.8µg 26%
Vitamin B12 0.47µg 0µg 20%
Calories 42kcal 446kcal 20%
Choline 17.7mg 115.9mg 18%
Calcium 125mg 277mg 15%
Saturated fat 0.633g 2.884g 10%
Monounsaturated fat 0.277g 4.404g 10%
Vitamin B3 0.093mg 1.623mg 10%
Vitamin B5 0.361mg 0.793mg 9%
Carbs 4.99g 30.16g 8%
Vitamin C 0mg 6mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin E 0.01mg 0.85mg 6%
Vitamin D 48IU 0IU 6%
Vitamin A 58µg 1µg 6%
Cholesterol 5mg 0mg 2%
Sodium 44mg 2mg 2%
Net carbs 4.99g 20.86g N/A
Sugar 5.2g 7.33g N/A
Tryptophan 0.043mg 0.591mg 0%
Threonine 0.143mg 1.766mg 0%
Isoleucine 0.174mg 1.971mg 0%
Leucine 0.319mg 3.309mg 0%
Lysine 0.282mg 2.706mg 0%
Methionine 0.088mg 0.547mg 0%
Phenylalanine 0.174mg 2.122mg 0%
Valine 0.22mg 2.029mg 0%
Histidine 0.101mg 1.097mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +952.9%
Contains more ProteinProtein +982.8%
Contains more FatsFats +1955.7%
Contains more CarbsCarbs +504.4%
Contains more OtherOther +549.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +1489.9%
Contains more Poly. FatPolyunsaturated fat +32057.1%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.