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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.

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
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.
Soy milk
Soy milk
1
:
9
Coconut milk
Coconut milk
Contains more Calcium +56.3%
Contains more Iron +156.3%
Contains more Magnesium +48%
Contains more Phosphorus +92.3%
Contains more Potassium +122.9%
Contains less Sodium -70.6%
Contains more Zinc +458.3%
Contains more Copper +107.8%
Contains more Manganese +310.8%
Contains more Selenium +29.2%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +56.3%
Contains more Iron +156.3%
Contains more Magnesium +48%
Contains more Phosphorus +92.3%
Contains more Potassium +122.9%
Contains less Sodium -70.6%
Contains more Zinc +458.3%
Contains more Copper +107.8%
Contains more Manganese +310.8%
Contains more Selenium +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.
Soy milk
Soy milk
7
:
3
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +133.3%
Contains more Folate +12.5%
Contains more Vitamin K +2900%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +48.1%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +133.3%
Contains more Folate +12.5%
Contains more Vitamin K +2900%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +48.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Coconut milk
Coconut milk
Contains more Protein +42.8%
Contains more Carbs +13.4%
Contains more Water +30.2%
Contains more Fats +1262.3%
Equal in Other - 0.71
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Coconut milk
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 Protein +42.8%
Contains more Carbs +13.4%
Contains more Water +30.2%
Contains more Fats +1262.3%
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Coconut milk
Coconut milk
Contains less Saturated Fat -99%
Contains more Polyunsaturated fat +268.2%
Contains more Monounsaturated Fat +152.9%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99%
Contains more Polyunsaturated fat +268.2%
Contains more Monounsaturated Fat +152.9%

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 Coconut milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Coconut milk Opinion
Net carbs 5.68g 3.34g Soy milk
Protein 3.27g 2.29g Soy milk
Fats 1.75g 23.84g Coconut milk
Carbs 6.28g 5.54g Soy milk
Calories 54kcal 230kcal Coconut milk
Sugar 3.99g 3.34g Coconut milk
Fiber 0.6g 2.2g Coconut milk
Calcium 25mg 16mg Soy milk
Iron 0.64mg 1.64mg Coconut milk
Magnesium 25mg 37mg Coconut milk
Phosphorus 52mg 100mg Coconut milk
Potassium 118mg 263mg Coconut milk
Sodium 51mg 15mg Coconut milk
Zinc 0.12mg 0.67mg Coconut milk
Copper 0.128mg 0.266mg Coconut milk
Manganese 0.223mg 0.916mg Coconut milk
Selenium 4.8µg 6.2µg Coconut milk
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.06mg 0.026mg Soy milk
Vitamin B2 0.069mg 0mg Soy milk
Vitamin B3 0.513mg 0.76mg Coconut milk
Vitamin B5 0.373mg 0.183mg Soy milk
Vitamin B6 0.077mg 0.033mg Soy milk
Folate 18µg 16µg Soy milk
Vitamin K 3µg 0.1µg Soy milk
Tryptophan 0.038mg 0.027mg Soy milk
Threonine 0.108mg 0.083mg Soy milk
Isoleucine 0.114mg 0.09mg Soy milk
Leucine 0.186mg 0.17mg Soy milk
Lysine 0.131mg 0.101mg Soy milk
Methionine 0.027mg 0.043mg Coconut milk
Phenylalanine 0.113mg 0.116mg Coconut milk
Valine 0.117mg 0.139mg Coconut milk
Histidine 0.061mg 0.053mg Soy milk
Saturated Fat 0.205g 21.14g Soy milk
Monounsaturated Fat 0.401g 1.014g Coconut milk
Polyunsaturated fat 0.961g 0.261g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
5%
Coconut milk
Minerals Daily Need Coverage Score
19%
Soy milk
42%
Coconut milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 20.935g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 60)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $2.2)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. 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.