Quinoa vs. Soy milk — In-Depth Nutrition Comparison
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What are the differences between quinoa and soy milk?
- Quinoa is richer than soy milk in manganese, phosphorus, iron, magnesium, zinc, fiber, copper, and folate.
- Quinoa's daily need coverage for manganese is 18% more.
- Quinoa has 9 times more zinc than soy milk. While quinoa has 1.09mg of zinc, soy milk has only 0.12mg.
- The glycemic index of soy milk is lower.
We used Quinoa, cooked and Soymilk, original, and vanilla, unfortified types in this article.
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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.
| Contains more MagnesiumMagnesium | +156% |
| Contains more PotassiumPotassium | +45.8% |
| Contains more IronIron | +132.8% |
| Contains more CopperCopper | +50% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains less SodiumSodium | -86.3% |
| Contains more ManganeseManganese | +183% |
| Contains more CalciumCalcium | +47.1% |
| Contains more SeleniumSelenium | +71.4% |
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.
| Contains more Vitamin EVitamin E | +472.7% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B2Vitamin B2 | +59.4% |
| Contains more Vitamin B6Vitamin B6 | +59.7% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +24.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.223mg | 18% |
| Phosphorus | 152mg | 52mg | 14% |
| Iron | 1.49mg | 0.64mg | 11% |
| Magnesium | 64mg | 25mg | 9% |
| Fiber | 2.8g | 0.6g | 9% |
| Zinc | 1.09mg | 0.12mg | 9% |
| Vitamin B5 | 0.373mg | 7% | |
| Copper | 0.192mg | 0.128mg | 7% |
| Starch | 17.63g | 7% | |
| Folate | 42µg | 18µg | 6% |
| Carbs | 21.3g | 6.28g | 5% |
| Vitamin B6 | 0.123mg | 0.077mg | 4% |
| Vitamin B1 | 0.107mg | 0.06mg | 4% |
| Selenium | 2.8µg | 4.8µg | 4% |
| Calories | 120kcal | 54kcal | 3% |
| Vitamin K | 0µg | 3µg | 3% |
| Vitamin B2 | 0.11mg | 0.069mg | 3% |
| Vitamin E | 0.63mg | 0.11mg | 3% |
| Protein | 4.4g | 3.27g | 2% |
| Potassium | 172mg | 118mg | 2% |
| Sodium | 7mg | 51mg | 2% |
| Polyunsaturated fat | 1.078g | 0.961g | 1% |
| Vitamin B3 | 0.412mg | 0.513mg | 1% |
| Calcium | 17mg | 25mg | 1% |
| Fats | 1.92g | 1.75g | 0% |
| Net carbs | 18.5g | 5.68g | N/A |
| Sugar | 0.87g | 3.99g | N/A |
| Choline | 23mg | 23.6mg | 0% |
| Saturated fat | 0.231g | 0.205g | 0% |
| Monounsaturated fat | 0.528g | 0.401g | 0% |
| Tryptophan | 0.052mg | 0.038mg | 0% |
| Threonine | 0.131mg | 0.108mg | 0% |
| Isoleucine | 0.157mg | 0.114mg | 0% |
| Leucine | 0.261mg | 0.186mg | 0% |
| Lysine | 0.239mg | 0.131mg | 0% |
| Methionine | 0.096mg | 0.027mg | 0% |
| Phenylalanine | 0.185mg | 0.113mg | 0% |
| Valine | 0.185mg | 0.117mg | 0% |
| Histidine | 0.127mg | 0.061mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.6% |
| Contains more CarbsCarbs | +239.2% |
| Contains more OtherOther | +18.5% |
| Contains more WaterWater | +23% |
~equal in
Fats
~1.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +31.7% |
| Contains more Poly. FatPolyunsaturated fat | +12.2% |
| Contains less Sat. FatSaturated fat | -11.3% |
