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  6. Soy milk vs. Chinese broccoli

Soy milk vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are soy milk and chinese broccoli different?

  • Soy milk is higher in copper and selenium; however, chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, fiber, calcium, and vitamin B2.
  • Daily need coverage for vitamin K for chinese broccoli is 68% higher.
  • Soy milk contains 4 times more selenium than chinese broccoli. While soy milk contains 4.8µg of selenium, chinese broccoli contains only 1.3µg.

Soymilk, original, and vanilla, unfortified and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Soy milk vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +14.3%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +26.8%
Contains more SeleniumSelenium +269.2%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +121.2%
Contains more ZincZinc +225%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +18.4%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +134.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin KVitamin K +2726.7%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.3mg

All nutrients comparison - raw data values

Nutrient Soy milk Chinese broccoli DV% diff.
Vitamin K 3µg 84.8µg 68%
Vitamin C 0mg 28.2mg 31%
Folate 18µg 99µg 20%
Vitamin A 0µg 82µg 9%
Calcium 25mg 100mg 8%
Fiber 0.6g 2.5g 8%
Copper 0.128mg 0.061mg 7%
Vitamin B2 0.069mg 0.146mg 6%
Selenium 4.8µg 1.3µg 6%
Polyunsaturated fat 0.961g 0.33g 4%
Vitamin B5 0.373mg 0.159mg 4%
Potassium 118mg 261mg 4%
Protein 3.27g 1.14g 4%
Vitamin B1 0.06mg 0.095mg 3%
Manganese 0.223mg 0.264mg 2%
Vitamin E 0.11mg 0.48mg 2%
Calories 54kcal 22kcal 2%
Sodium 51mg 7mg 2%
Zinc 0.12mg 0.39mg 2%
Magnesium 25mg 18mg 2%
Fats 1.75g 0.72g 2%
Phosphorus 52mg 41mg 2%
Monounsaturated fat 0.401g 0.05g 1%
Iron 0.64mg 0.56mg 1%
Vitamin B6 0.077mg 0.07mg 1%
Carbs 6.28g 3.81g 1%
Net carbs 5.68g 1.31g N/A
Sugar 3.99g 0.84g N/A
Vitamin B3 0.513mg 0.437mg 0%
Saturated fat 0.205g 0.11g 0%
Choline 23.6mg 25.3mg 0%
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%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +186.8%
Contains more FatsFats +143.1%
Contains more CarbsCarbs +64.8%
Contains more OtherOther +21.5%
~equal in Water ~93.54g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +702%
Contains more Poly. FatPolyunsaturated fat +191.2%
Contains less Sat. FatSaturated fat -46.3%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.