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Soy milk vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between soy milk and wheat Bread

  • Soy milk has less selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and fiber.
  • Wheat Bread covers your daily selenium needs 52% more than soy milk.
  • Soy milk has less sodium.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Soymilk, original and vanilla, unfortified and Bread, wheat, toasted.

Infographic

Soy milk vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -91.5%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +89%
Contains more IronIron +539.1%
Contains more CopperCopper +54.7%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +517.5%
Contains more SeleniumSelenium +595.8%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +453.6%
Contains more Vitamin B3Vitamin B3 +1118.3%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin KVitamin K +90%
Contains more FolateFolate +377.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +263.4%
Contains more ProteinProtein +296.3%
Contains more FatsFats +144%
Contains more CarbsCarbs +788.1%
Contains more OtherOther +326.2%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +154.1%
Contains more Poly. FatPolyunsaturated fat +79%

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 Wheat Bread
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Wheat Bread DV% diff.
Selenium 4.8µg 33.4µg 52%
Manganese 0.223mg 1.377mg 50%
Iron 0.64mg 4.09mg 43%
Vitamin B3 0.513mg 6.25mg 36%
Vitamin B1 0.06mg 0.439mg 32%
Vitamin B2 0.069mg 0.382mg 24%
Sodium 51mg 601mg 24%
Phosphorus 52mg 188mg 19%
Protein 3.27g 12.96g 19%
Folate 18µg 86µg 17%
Carbs 6.28g 55.77g 16%
Fiber 0.6g 4.7g 16%
Calcium 25mg 165mg 14%
Calories 54kcal 313kcal 13%
Zinc 0.12mg 1.47mg 12%
Copper 0.128mg 0.198mg 8%
Magnesium 25mg 59mg 8%
Vitamin B6 0.077mg 0.153mg 6%
Polyunsaturated fat 0.961g 1.72g 5%
Fats 1.75g 4.27g 4%
Saturated fat 0.205g 0.989g 4%
Potassium 118mg 223mg 3%
Vitamin B5 0.373mg 0.456mg 2%
Vitamin K 3µg 5.7µg 2%
Monounsaturated fat 0.401g 1.019g 2%
Vitamin E 0.11mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 5.68g 51.07g N/A
Sugar 3.99g 6.42g N/A
Choline 23.6mg 22.1mg 0%
Tryptophan 0.038mg 0.092mg 0%
Threonine 0.108mg 0.299mg 0%
Isoleucine 0.114mg 0.258mg 0%
Leucine 0.186mg 0.461mg 0%
Lysine 0.131mg 0.215mg 0%
Methionine 0.027mg 0.105mg 0%
Phenylalanine 0.113mg 0.315mg 0%
Valine 0.117mg 0.31mg 0%
Histidine 0.061mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
19%
Soy milk
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 550mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 0.784g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 23)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.