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  6. Soy milk vs. Coconut milk

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

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What are the differences between soy milk and coconut milk?

  • Soy milk is higher in vitamin B2, yet coconut milk is higher in manganese, copper, iron, phosphorus, and fiber.
  • Coconut milk's daily need coverage for saturated fat is 105% more.
  • The amount of saturated fat in soy milk is lower.
  • The glycemic index of soy milk is lower.

We used Soymilk, original, and vanilla, unfortified and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this article.

Infographic

Soy milk vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +56.3%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +156.3%
Contains more CopperCopper +107.8%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +310.8%
Contains more SeleniumSelenium +29.2%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +103.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +12.5%
Contains more CholineCholine +177.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B3Vitamin B3 +48.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Coconut milk DV% diff.
Saturated fat 0.205g 21.14g 95%
Fats 1.75g 23.84g 34%
Manganese 0.223mg 0.916mg 30%
Copper 0.128mg 0.266mg 15%
Iron 0.64mg 1.64mg 13%
Calories 54kcal 230kcal 9%
Phosphorus 52mg 100mg 7%
Fiber 0.6g 2.2g 6%
Polyunsaturated fat 0.961g 0.261g 5%
Vitamin B2 0.069mg 0mg 5%
Zinc 0.12mg 0.67mg 5%
Vitamin B5 0.373mg 0.183mg 4%
Potassium 118mg 263mg 4%
Choline 23.6mg 8.5mg 3%
Vitamin B6 0.077mg 0.033mg 3%
Selenium 4.8µg 6.2µg 3%
Vitamin B1 0.06mg 0.026mg 3%
Magnesium 25mg 37mg 3%
Vitamin C 0mg 2.8mg 3%
Monounsaturated fat 0.401g 1.014g 2%
Protein 3.27g 2.29g 2%
Vitamin B3 0.513mg 0.76mg 2%
Vitamin K 3µg 0.1µg 2%
Sodium 51mg 15mg 2%
Calcium 25mg 16mg 1%
Folate 18µg 16µg 1%
Carbs 6.28g 5.54g 0%
Net carbs 5.68g 3.34g N/A
Sugar 3.99g 3.34g N/A
Vitamin E 0.11mg 0.15mg 0%
Tryptophan 0.038mg 0.027mg 0%
Threonine 0.108mg 0.083mg 0%
Isoleucine 0.114mg 0.09mg 0%
Leucine 0.186mg 0.17mg 0%
Lysine 0.131mg 0.101mg 0%
Methionine 0.027mg 0.043mg 0%
Phenylalanine 0.113mg 0.116mg 0%
Valine 0.117mg 0.139mg 0%
Histidine 0.061mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +42.8%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +30.2%
Contains more FatsFats +1262.3%
~equal in Other ~0.71g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99%
Contains more Poly. FatPolyunsaturated fat +268.2%
Contains more Mono. FatMonounsaturated fat +152.9%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.