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  6. Soybean vs. Soy milk

Soybean vs. Soy milk — In-Depth Nutrition Comparison

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How are Soybean and Soy milk different?

  • Soybean has more Iron, Copper, Phosphorus, Manganese, Fiber, Vitamin B2, Magnesium, Vitamin K, Vitamin B6, and Potassium than Soy milk.
  • Daily need coverage for Iron from Soybean is 56% higher.
  • Soybean contains 10 times more Fiber than Soy milk. While Soybean contains 6g of Fiber, Soy milk contains only 0.6g.

Soybeans, mature cooked, boiled, without salt and Soymilk, original and vanilla, unfortified are the varieties used in this article.

Infographic

Soybean 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.
Soybean
Soybean
10
:
0
Soy milk
Soy milk
Contains more Calcium +308%
Contains more Iron +703.1%
Contains more Magnesium +244%
Contains more Phosphorus +371.2%
Contains more Potassium +336.4%
Contains less Sodium -98%
Contains more Zinc +858.3%
Contains more Copper +218%
Contains more Manganese +269.5%
Contains more Selenium +52.1%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +308%
Contains more Iron +703.1%
Contains more Magnesium +244%
Contains more Phosphorus +371.2%
Contains more Potassium +336.4%
Contains less Sodium -98%
Contains more Zinc +858.3%
Contains more Copper +218%
Contains more Manganese +269.5%
Contains more Selenium +52.1%

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.
Soybean
Soybean
8
:
2
Soy milk
Soy milk
Contains more Vitamin A +200%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +313%
Contains more Vitamin B6 +203.9%
Contains more Folate +200%
Contains more Vitamin K +540%
Contains more Vitamin B3 +28.6%
Contains more Vitamin B5 +108.4%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +200%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +313%
Contains more Vitamin B6 +203.9%
Contains more Folate +200%
Contains more Vitamin K +540%
Contains more Vitamin B3 +28.6%
Contains more Vitamin B5 +108.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
4
:
1
Soy milk
Soy milk
Contains more Protein +456.9%
Contains more Fats +412.6%
Contains more Carbs +33.1%
Contains more Other +193.8%
Contains more Water +40.8%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 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 Protein +456.9%
Contains more Fats +412.6%
Contains more Carbs +33.1%
Contains more Other +193.8%
Contains more Water +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +394%
Contains more Polyunsaturated fat +427%
Contains less Saturated Fat -84.2%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 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 +394%
Contains more Polyunsaturated fat +427%
Contains less Saturated Fat -84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Soy milk Opinion
Net carbs 2.36g 5.68g Soy milk
Protein 18.21g 3.27g Soybean
Fats 8.97g 1.75g Soybean
Carbs 8.36g 6.28g Soybean
Calories 172kcal 54kcal Soybean
Sugar 3g 3.99g Soybean
Fiber 6g 0.6g Soybean
Calcium 102mg 25mg Soybean
Iron 5.14mg 0.64mg Soybean
Magnesium 86mg 25mg Soybean
Phosphorus 245mg 52mg Soybean
Potassium 515mg 118mg Soybean
Sodium 1mg 51mg Soybean
Zinc 1.15mg 0.12mg Soybean
Copper 0.407mg 0.128mg Soybean
Manganese 0.824mg 0.223mg Soybean
Selenium 7.3µg 4.8µg Soybean
Vitamin A 9IU 3IU Soybean
Vitamin E 0.35mg 0.11mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.06mg Soybean
Vitamin B2 0.285mg 0.069mg Soybean
Vitamin B3 0.399mg 0.513mg Soy milk
Vitamin B5 0.179mg 0.373mg Soy milk
Vitamin B6 0.234mg 0.077mg Soybean
Folate 54µg 18µg Soybean
Vitamin K 19.2µg 3µg Soybean
Tryptophan 0.242mg 0.038mg Soybean
Threonine 0.723mg 0.108mg Soybean
Isoleucine 0.807mg 0.114mg Soybean
Leucine 1.355mg 0.186mg Soybean
Lysine 1.108mg 0.131mg Soybean
Methionine 0.224mg 0.027mg Soybean
Phenylalanine 0.869mg 0.113mg Soybean
Valine 0.831mg 0.117mg Soybean
Histidine 0.449mg 0.061mg Soybean
Saturated Fat 1.297g 0.205g Soy milk
Monounsaturated Fat 1.981g 0.401g Soybean
Polyunsaturated fat 5.064g 0.961g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
9%
Soy milk
Minerals Daily Need Coverage Score
75%
Soybean
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.092g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.