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  6. Soy milk vs. Almond milk

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

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Differences between Soy milk and Almond milk

  • Soy milk is higher in Copper, Selenium, Manganese, Vitamin B5, and Phosphorus, however, Almond milk is richer in Vitamin E, Calcium, and Vitamin D.
  • Almond milk's daily need coverage for Vitamin E is 18% higher.

The food types used in this comparison are Soymilk, original and vanilla, unfortified and Beverages, almond milk, unsweetened, shelf stable.

Infographic

Soy milk vs Almond 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 59% 5.9% 13% 9.7% 1.9% 4.3% 9.3% 5.5% 1.1%
Contains more MagnesiumMagnesium +257.1%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +82.9%
Contains more CopperCopper +341.4%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -28.2%
Contains more ManganeseManganese +431%
Contains more SeleniumSelenium +2300%
Contains more CalciumCalcium +688%

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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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% 8.5% 56% 30% 15% 11% 1.4% 1.8% 3.5% 0% 0% 0.75% 0%
Contains more Vitamin B2Vitamin B2 +46.8%
Contains more Vitamin B3Vitamin B3 +584%
Contains more Vitamin B5Vitamin B5 +1143.3%
Contains more Vitamin B6Vitamin B6 +413.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4633.3%
Contains more Vitamin EVitamin E +2454.5%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
97%
Protein: 0.59 g
Fats: 1.1 g
Carbs: 0.58 g
Water: 97.05 g
Other: 0.68 g
Contains more ProteinProtein +454.2%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +982.8%
Contains more WaterWater +10.2%
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
75% 25%
Saturated Fat: Sat. Fat 0 g
Monounsaturated Fat: Mono. Fat 0.708 g
Polyunsaturated fat: Poly. Fat 0.236 g
Contains more Poly. FatPolyunsaturated fat +307.2%
Contains less Sat. FatSaturated Fat -100%
Contains more Mono. FatMonounsaturated Fat +76.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Almond milk Opinion
Calories 54kcal 15kcal Soy milk
Protein 3.27g 0.59g Soy milk
Fats 1.75g 1.1g Soy milk
Net carbs 5.68g 0.58g Soy milk
Carbs 6.28g 0.58g Soy milk
Vitamin D 0IU 42IU Almond milk
Magnesium 25mg 7mg Soy milk
Calcium 25mg 197mg Almond milk
Potassium 118mg 67mg Soy milk
Iron 0.64mg 0.35mg Soy milk
Sugar 3.99g 0g Almond milk
Fiber 0.6g 0g Soy milk
Copper 0.128mg 0.029mg Soy milk
Zinc 0.12mg 0.07mg Soy milk
Phosphorus 52mg 10mg Soy milk
Sodium 51mg 71mg Soy milk
Vitamin A 3IU 142IU Almond milk
Vitamin A 0µg 43µg Almond milk
Vitamin E 0.11mg 2.81mg Almond milk
Vitamin D 0µg 1µg Almond milk
Manganese 0.223mg 0.042mg Soy milk
Selenium 4.8µg 0.2µg Soy milk
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.069mg 0.047mg Soy milk
Vitamin B3 0.513mg 0.075mg Soy milk
Vitamin B5 0.373mg 0.03mg Soy milk
Vitamin B6 0.077mg 0.015mg Soy milk
Vitamin K 3µg 0µg Soy milk
Folate 18µg 1µg Soy milk
Choline 23.6mg 0mg Soy milk
Saturated Fat 0.205g 0g Almond milk
Monounsaturated Fat 0.401g 0.708g Almond milk
Polyunsaturated fat 0.961g 0.236g Soy milk
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Almond milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Soy milk
10%
Almond milk
Minerals Daily Need Coverage Score
19%
Soy milk
11%
Almond milk

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Almond milk
Almond milk is lower in Sugar (difference - 3.99g)
Which food is lower in Saturated Fat?
Almond milk
Almond milk is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Almond milk
Almond milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Almond milk
Almond milk is cheaper (difference - $1.8)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Almond milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174832/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.