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Soy milk vs. English muffin — In-Depth Nutrition Comparison

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How are soy milk and English muffins different?

  • English muffins have more phosphorus, vitamin B1, fiber, vitamin B3, vitamin B2, manganese, and zinc than soy milk.
  • Daily need coverage for sodium for English muffins is 18% higher.
  • Soy milk has less sodium.
  • Soy milk has a lower glycemic index (37) than English muffins (77).

Soymilk, original and vanilla, unfortified and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.

Infographic

Soy milk vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +19%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +108%
Contains more PotassiumPotassium +11%
Contains more IronIron +39.1%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +155.8%
Contains more ManganeseManganese +60.1%
~equal in Copper ~0.129mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +79.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +201.7%
Contains more Vitamin B2Vitamin B2 +123.2%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +105.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +109.1%
Contains more ProteinProtein +135.5%
Contains more CarbsCarbs +632.5%
Contains more OtherOther +269.2%
~equal in Fats ~1.8g

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -20.8%
Contains more Mono. FatMonounsaturated fat +32.8%
~equal in Polyunsaturated fat ~0.888g

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 English muffin
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy milk English muffin DV% diff.
Sodium 51mg 464mg 18%
Carbs 6.28g 46g 13%
Phosphorus 52mg 133mg 12%
Vitamin B1 0.06mg 0.181mg 10%
Calories 54kcal 235kcal 9%
Protein 3.27g 7.7g 9%
Selenium 4.8µg 9%
Fiber 0.6g 2.7g 8%
Vitamin B3 0.513mg 1.566mg 7%
Vitamin B2 0.069mg 0.154mg 7%
Manganese 0.223mg 0.357mg 6%
Folate 18µg 37µg 5%
Zinc 0.12mg 0.7mg 5%
Choline 23.6mg 4%
Vitamin K 3µg 3%
Calcium 25mg 52mg 3%
Vitamin B6 0.077mg 0.043mg 3%
Iron 0.64mg 0.89mg 3%
Vitamin B12 0µg 0.04µg 2%
Vitamin E 0.11mg 1%
Magnesium 25mg 21mg 1%
Vitamin B5 0.373mg 0.446mg 1%
Fats 1.75g 1.8g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 5.68g 43.3g N/A
Potassium 118mg 131mg 0%
Sugar 3.99g N/A
Copper 0.128mg 0.129mg 0%
Saturated fat 0.205g 0.259g 0%
Monounsaturated fat 0.401g 0.302g 0%
Polyunsaturated fat 0.961g 0.888g 0%
Tryptophan 0.038mg 0.092mg 0%
Threonine 0.108mg 0.242mg 0%
Isoleucine 0.114mg 0.315mg 0%
Leucine 0.186mg 0.553mg 0%
Lysine 0.131mg 0.241mg 0%
Methionine 0.027mg 0.139mg 0%
Phenylalanine 0.113mg 0.379mg 0%
Valine 0.117mg 0.353mg 0%
Histidine 0.061mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
19%
Soy milk
30%
English muffin

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 413mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 0.054g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 3.99g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $1.8)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.