Soy milk vs. Egg white — In-Depth Nutrition Comparison
Compare
The main differences between soy milk and egg whites
- Soy milk has more copper, manganese, iron, vitamin B6, and phosphorus; however, egg whites have more vitamin B2 and selenium.
- Daily need coverage for vitamin B2 for egg whites is 28% higher.
- Egg whites have 21 times less choline than soy milk. Soy milk has 23.6mg of choline, while egg whites have 1.1mg.
- Soy milk is lower in sodium.
- Soy milk has a higher glycemic index than egg whites.
Food types used in this article are Soymilk, original and vanilla, unfortified and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more CalciumCalcium | +257.1% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +456.5% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -69.3% |
| Contains more ManganeseManganese | +1927.3% |
| Contains more PotassiumPotassium | +38.1% |
| Contains more SeleniumSelenium | +316.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1400% |
| Contains more Vitamin B3Vitamin B3 | +388.6% |
| Contains more Vitamin B5Vitamin B5 | +96.3% |
| Contains more Vitamin B6Vitamin B6 | +1440% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +2045.5% |
| Contains more Vitamin B2Vitamin B2 | +536.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +929.4% |
| Contains more CarbsCarbs | +760.3% |
| Contains more ProteinProtein | +233.3% |
~equal in
Water
~87.57g
~equal in
Other
~0.63g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 4.8µg | 20µg | 28% |
| Vitamin B2 | 0.069mg | 0.439mg | 28% |
| Protein | 3.27g | 10.9g | 15% |
| Copper | 0.128mg | 0.023mg | 12% |
| Manganese | 0.223mg | 0.011mg | 9% |
| Iron | 0.64mg | 0.08mg | 7% |
| Polyunsaturated fat | 0.961g | 0g | 6% |
| Vitamin B6 | 0.077mg | 0.005mg | 6% |
| Phosphorus | 52mg | 15mg | 5% |
| Sodium | 51mg | 166mg | 5% |
| Vitamin B1 | 0.06mg | 0.004mg | 5% |
| Folate | 18µg | 4µg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B5 | 0.373mg | 0.19mg | 4% |
| Choline | 23.6mg | 1.1mg | 4% |
| Magnesium | 25mg | 11mg | 3% |
| Vitamin K | 3µg | 0µg | 3% |
| Vitamin B3 | 0.513mg | 0.105mg | 3% |
| Calcium | 25mg | 7mg | 2% |
| Fiber | 0.6g | 0g | 2% |
| Carbs | 6.28g | 0.73g | 2% |
| Fats | 1.75g | 0.17g | 2% |
| Vitamin E | 0.11mg | 0mg | 1% |
| Saturated fat | 0.205g | 0g | 1% |
| Zinc | 0.12mg | 0.03mg | 1% |
| Monounsaturated fat | 0.401g | 0g | 1% |
| Potassium | 118mg | 163mg | 1% |
| Calories | 54kcal | 52kcal | 0% |
| Net carbs | 5.68g | 0.73g | N/A |
| Sugar | 3.99g | 0.71g | N/A |
| Tryptophan | 0.038mg | 0.125mg | 0% |
| Threonine | 0.108mg | 0.449mg | 0% |
| Isoleucine | 0.114mg | 0.661mg | 0% |
| Leucine | 0.186mg | 1.016mg | 0% |
| Lysine | 0.131mg | 0.806mg | 0% |
| Methionine | 0.027mg | 0.399mg | 0% |
| Phenylalanine | 0.113mg | 0.686mg | 0% |
| Valine | 0.117mg | 0.809mg | 0% |
| Histidine | 0.061mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
10%
Minerals Daily Need Coverage Score
19%
17%
Comparison summary
Which food is richer in minerals?
Soy milk is relatively richer in minerals
Which food contains less Sodium?
Soy milk contains less Sodium (difference - 115mg)
Which food is richer in vitamins?
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 3.28g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 37)
Which food is cheaper?
Egg white is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)