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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
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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 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% 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% 457% 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 +∞%
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 DV% diff.
Vitamin E 0.11mg 37.22mg 247%
Vitamin A 0µg 1370µg 152%
Polyunsaturated fat 0.961g 11.948g 73%
Fats 1.75g 38.71g 57%
Monounsaturated fat 0.401g 18.932g 46%
Vitamin K 3µg 56.5µg 45%
Sodium 51mg 670mg 27%
Saturated fat 0.205g 4.77g 21%
Calories 54kcal 357kcal 15%
Copper 0.128mg 0mg 14%
Manganese 0.223mg 0mg 10%
Selenium 4.8µg 9%
Iron 0.64mg 0mg 8%
Vitamin B5 0.373mg 7%
Phosphorus 52mg 4mg 7%
Protein 3.27g 0g 7%
Vitamin B6 0.077mg 0mg 6%
Magnesium 25mg 1mg 6%
Folate 18µg 5%
Vitamin B2 0.069mg 0mg 5%
Choline 23.6mg 4%
Vitamin B1 0.06mg 0.012mg 4%
Vitamin B3 0.513mg 0mg 3%
Potassium 118mg 4mg 3%
Fiber 0.6g 2%
Calcium 25mg 4mg 2%
Zinc 0.12mg 0mg 1%
Carbs 6.28g 5.71g 0%
Net carbs 5.68g 5.71g N/A
Sugar 3.99g N/A
Trans fat 0g 2.214g N/A
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%
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0g 0.037g N/A
Omega-6 - Linoleic acid 9.557g N/A

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
103%
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.