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  6. Soy milk vs. Benecol

Soy milk vs. Benecol — In-Depth Nutrition Comparison

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What are the differences between Soy milk and Benecol?

  • Soy milk is higher in Copper, Manganese, Iron, Phosphorus, and Vitamin B6, yet Benecol is higher in Vitamin E, Vitamin A, and Vitamin K.
  • Benecol's daily need coverage for Vitamin E is 247% more.
  • The amount of Sodium in Soy milk is lower.

We used Soymilk, original and vanilla, unfortified and Margarine-like spread, BENECOL Light Spread types in this article.

Infographic

Soy milk vs Benecol 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 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Contains more MagnesiumMagnesium +2400%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +2850%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 274% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +152133.3%
Contains more Vitamin EVitamin E +33736.4%
Contains more Vitamin KVitamin K +1783.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Contains more ProteinProtein +∞%
Contains more WaterWater +63.9%
Contains more FatsFats +2112%
Contains more OtherOther +184.6%
~equal in Carbs ~5.71g

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
13% 53% 34%
Saturated Fat: Sat. Fat 4.77 g
Monounsaturated Fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
Contains less Sat. FatSaturated Fat -95.7%
Contains more Mono. FatMonounsaturated Fat +4621.2%
Contains more Poly. FatPolyunsaturated fat +1143.3%

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 Benecol
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soy milk Benecol Opinion
Calories 54kcal 357kcal Benecol
Protein 3.27g 0g Soy milk
Fats 1.75g 38.71g Benecol
Net carbs 5.68g 5.71g Benecol
Carbs 6.28g 5.71g Soy milk
Magnesium 25mg 1mg Soy milk
Calcium 25mg 4mg Soy milk
Potassium 118mg 4mg Soy milk
Iron 0.64mg 0mg Soy milk
Sugar 3.99g Benecol
Fiber 0.6g Soy milk
Copper 0.128mg 0mg Soy milk
Zinc 0.12mg 0mg Soy milk
Phosphorus 52mg 4mg Soy milk
Sodium 51mg 670mg Soy milk
Vitamin A 3IU 4567IU Benecol
Vitamin A 0µg 1370µg Benecol
Vitamin E 0.11mg 37.22mg Benecol
Manganese 0.223mg 0mg Soy milk
Selenium 4.8µg Soy milk
Vitamin B1 0.06mg 0.012mg Soy milk
Vitamin B2 0.069mg 0mg Soy milk
Vitamin B3 0.513mg 0mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg 0mg Soy milk
Vitamin K 3µg 56.5µg Benecol
Folate 18µg Soy milk
Trans Fat 0g 2.214g Soy milk
Choline 23.6mg Soy milk
Saturated Fat 0.205g 4.77g Soy milk
Monounsaturated Fat 0.401g 18.932g Benecol
Polyunsaturated fat 0.961g 11.948g Benecol
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
Omega-3 - ALA 1.976g Benecol
Omega-6 - Eicosadienoic acid 0g 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Benecol
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
89%
Benecol
Minerals Daily Need Coverage Score
19%
Soy milk
9%
Benecol

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 619mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 4.565g)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 37)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $1.8)

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. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/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.