Soybean vs. Soy milk — In-Depth Nutrition Comparison

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How are soybeans and soy milk different?

Soybeans have more iron, copper, phosphorus, manganese, fiber, vitamin B2, magnesium, vitamin K, vitamin B6, and potassium than soy milk.
Daily need coverage for iron for soybeans is 56% higher.
Soybeans contain 10 times more fiber than soy milk. While soybeans contain 6g of fiber, soy milk contains only 0.6g.
Soybeans have a lower glycemic index (14) than soy milk (37).

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

Soybean

Soy milk

Contains more MagnesiumMagnesium	+244%
Contains more CalciumCalcium	+308%
Contains more PotassiumPotassium	+336.4%
Contains more IronIron	+703.1%
Contains more CopperCopper	+218%
Contains more ZincZinc	+858.3%
Contains more PhosphorusPhosphorus	+371.2%
Contains less SodiumSodium	-98%
Contains more ManganeseManganese	+269.5%
Contains more SeleniumSelenium	+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

Soy milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+218.2%
Contains more Vitamin B1Vitamin B1	+158.3%
Contains more Vitamin B2Vitamin B2	+313%
Contains more Vitamin B6Vitamin B6	+203.9%
Contains more Vitamin KVitamin K	+540%
Contains more FolateFolate	+200%

Contains more Vitamin B3Vitamin B3	+28.6%
Contains more Vitamin B5Vitamin B5	+108.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	0.64mg	56%
Copper	0.407mg	0.128mg	31%
Protein	18.21g	3.27g	30%
Phosphorus	245mg	52mg	28%
Polyunsaturated fat	5.064g	0.961g	27%
Manganese	0.824mg	0.223mg	26%
Fiber	6g	0.6g	22%
Vitamin B2	0.285mg	0.069mg	17%
Magnesium	86mg	25mg	15%
Vitamin K	19.2µg	3µg	14%
Potassium	515mg	118mg	12%
Vitamin B6	0.234mg	0.077mg	12%
Fats	8.97g	1.75g	11%
Zinc	1.15mg	0.12mg	9%
Folate	54µg	18µg	9%
Calcium	102mg	25mg	8%
Vitamin B1	0.155mg	0.06mg	8%
Calories	172kcal	54kcal	6%
Selenium	7.3µg	4.8µg	5%
Saturated fat	1.297g	0.205g	5%
Vitamin B5	0.179mg	0.373mg	4%
Choline	47.5mg	23.6mg	4%
Monounsaturated fat	1.981g	0.401g	4%
Vitamin C	1.7mg	0mg	2%
Sodium	1mg	51mg	2%
Vitamin E	0.35mg	0.11mg	2%
Carbs	8.36g	6.28g	1%
Vitamin B3	0.399mg	0.513mg	1%
Protein per 100 calories	11g	6.1g	N/A
Calories per 10 g protein	94kcal	165kcal	N/A
Weight per 100 calories	58g	185g	N/A
Unsaturated / Saturated Fat ratio	5.4	6.6	N/A
Net carbs	2.36g	5.68g	N/A
Sugar	3g	3.99g	N/A
Tryptophan	0.242mg	0.038mg	0%
Threonine	0.723mg	0.108mg	0%
Isoleucine	0.807mg	0.114mg	0%
Leucine	1.355mg	0.186mg	0%
Lysine	1.108mg	0.131mg	0%
Methionine	0.224mg	0.027mg	0%
Phenylalanine	0.869mg	0.113mg	0%
Valine	0.831mg	0.117mg	0%
Histidine	0.449mg	0.061mg	0%