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Pasta vs. Soy milk — In-Depth Nutrition Comparison

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The main differences between pasta and soy milk

  • Soy milk contains less vitamin B1, folate, iron, vitamin B2, and vitamin B12 than pasta.
  • Daily need coverage for vitamin B1 for pasta is 12% higher.
  • Pasta has a higher glycemic index than soy milk.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Soymilk, original, and vanilla, unfortified.

Infographic

Pasta vs Soy milk infographic
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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.
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more IronIron +78.1%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +21.2%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +391.7%
Contains more CopperCopper +37.6%
~equal in Manganese ~0.223mg

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.
Pasta
6
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B3Vitamin B3 +93.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +255.6%
Contains more Vitamin B5Vitamin B5 +103.8%
Contains more Vitamin B6Vitamin B6 +126.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Soy milk DV% diff.
Folate 64µg 18µg 12%
Vitamin B1 0.209mg 0.06mg 12%
Cholesterol 33mg 0mg 11%
Selenium 4.8µg 9%
Carbs 24.93g 6.28g 6%
Vitamin B12 0.14µg 0µg 6%
Iron 1.14mg 0.64mg 6%
Vitamin B2 0.15mg 0.069mg 6%
Polyunsaturated fat 0.429g 0.961g 4%
Choline 23.6mg 4%
Vitamin B5 0.183mg 0.373mg 4%
Protein 5.15g 3.27g 4%
Calories 131kcal 54kcal 4%
Copper 0.093mg 0.128mg 4%
Zinc 0.56mg 0.12mg 4%
Vitamin B3 0.992mg 0.513mg 3%
Vitamin K 3µg 3%
Vitamin B6 0.034mg 0.077mg 3%
Potassium 24mg 118mg 3%
Phosphorus 63mg 52mg 2%
Calcium 6mg 25mg 2%
Magnesium 18mg 25mg 2%
Fiber 0.6g 2%
Sodium 6mg 51mg 2%
Fats 1.05g 1.75g 1%
Monounsaturated fat 0.124g 0.401g 1%
Vitamin E 0.11mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 24.93g 5.68g N/A
Sugar 3.99g N/A
Manganese 0.224mg 0.223mg 0%
Saturated fat 0.15g 0.205g 0%
Tryptophan 0.065mg 0.038mg 0%
Threonine 0.134mg 0.108mg 0%
Isoleucine 0.197mg 0.114mg 0%
Leucine 0.348mg 0.186mg 0%
Lysine 0.097mg 0.131mg 0%
Methionine 0.079mg 0.027mg 0%
Phenylalanine 0.247mg 0.113mg 0%
Valine 0.217mg 0.117mg 0%
Histidine 0.103mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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 ProteinProtein +57.5%
Contains more CarbsCarbs +297%
Contains more FatsFats +66.7%
Contains more WaterWater +28.4%
Contains more OtherOther +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -26.8%
Contains more Mono. FatMonounsaturated fat +223.4%
Contains more Poly. FatPolyunsaturated fat +124%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.