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Rice milk vs. Soy milk — In-Depth Nutrition Comparison

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How are rice milk and soy milk different?

  • Rice milk is higher in vitamin B12, calcium, vitamin D, and vitamin B2; however, soy milk is richer in copper and iron.
  • Daily need coverage for vitamin B12 for rice milk is 26% higher.
  • Soy milk has a lower glycemic index (37) than rice milk (79).

Beverages, rice milk, unsweetened and Soymilk, original, and vanilla, unfortified are the varieties used in this article.

Infographic

Rice milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 2.4% 7.5% 12% 3.5% 24% 5.1% 37% 12%
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 CalciumCalcium +372%
Contains less SodiumSodium -23.5%
Contains more ManganeseManganese +26.5%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +337%
Contains more IronIron +220%
Contains more CopperCopper +245.9%
Contains more SeleniumSelenium +118.2%
~equal in Zinc ~0.12mg
~equal in Phosphorus ~52mg

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.
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% 21% 9.4% 15% 6.8% 33% 7.3% 8.8% 9% 79% 0.5% 1.5% 1.1%
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 EVitamin E +327.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B5Vitamin B5 +155.5%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +800%
Contains more CholineCholine +1023.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rice milk Soy milk DV% diff.
Vitamin B12 0.63µg 0µg 26%
Copper 0.037mg 0.128mg 10%
Calcium 118mg 25mg 9%
Vitamin A 63µg 0µg 7%
Vitamin B2 0.142mg 0.069mg 6%
Iron 0.2mg 0.64mg 6%
Protein 0.28g 3.27g 6%
Vitamin D 42IU 0IU 5%
Vitamin B5 0.146mg 0.373mg 5%
Selenium 2.2µg 4.8µg 5%
Vitamin D 1µg 0µg 5%
Folate 2µg 18µg 4%
Polyunsaturated fat 0.313g 0.961g 4%
Choline 2.1mg 23.6mg 4%
Vitamin B6 0.039mg 0.077mg 3%
Manganese 0.282mg 0.223mg 3%
Vitamin B1 0.027mg 0.06mg 3%
Potassium 27mg 118mg 3%
Magnesium 11mg 25mg 3%
Vitamin E 0.47mg 0.11mg 2%
Vitamin K 0.2µg 3µg 2%
Sodium 39mg 51mg 1%
Saturated fat 0g 0.205g 1%
Fiber 0.3g 0.6g 1%
Monounsaturated fat 0.625g 0.401g 1%
Vitamin B3 0.39mg 0.513mg 1%
Carbs 9.17g 6.28g 1%
Fats 0.97g 1.75g 1%
Phosphorus 56mg 52mg 1%
Calories 47kcal 54kcal 0%
Net carbs 8.87g 5.68g N/A
Sugar 5.28g 3.99g N/A
Zinc 0.13mg 0.12mg 0%
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.28 g
Fats: 0.97 g
Carbs: 9.17 g
Water: 89.28 g
Other: 0.3 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 CarbsCarbs +46%
Contains more ProteinProtein +1067.9%
Contains more FatsFats +80.4%
Contains more OtherOther +116.7%
~equal in Water ~88.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 33%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.625 g
Polyunsaturated fat: Poly. Fat 0.313 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 -100%
Contains more Mono. FatMonounsaturated fat +55.9%
Contains more Poly. FatPolyunsaturated fat +207%

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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. Rice milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171942/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.