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  6. Soy milk vs. Fruit salad

Soy milk vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between Soy milk and Fruit salad

  • The amount of Copper, Vitamin B5, Phosphorus, and Polyunsaturated fat in Soy milk is higher than in Fruit salad.
  • Soy milk contains 87 times more Polyunsaturated fat than Fruit salad. While Soy milk contains 0.961g of Polyunsaturated fat, Fruit salad contains only 0.011g.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Soy milk vs Fruit salad 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
8
:
2
Fruit salad
Fruit salad
Contains more Calcium +127.3%
Contains more Iron +156%
Contains more Magnesium +212.5%
Contains more Phosphorus +271.4%
Contains more Copper +156%
Contains more Manganese +47.7%
Contains less Sodium -90.2%
Contains more Zinc +16.7%
Equal in Potassium - 116
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +127.3%
Contains more Iron +156%
Contains more Magnesium +212.5%
Contains more Phosphorus +271.4%
Contains more Copper +156%
Contains more Manganese +47.7%
Contains less Sodium -90.2%
Contains more Zinc +16.7%
Equal in Potassium - 116

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
8
:
2
Fruit salad
Fruit salad
Contains more Vitamin B1 +445.5%
Contains more Vitamin B2 +392.9%
Contains more Vitamin B3 +44.1%
Contains more Vitamin B5 +603.8%
Contains more Vitamin B6 +185.2%
Contains more Folate +500%
Contains more Vitamin A +19900%
Contains more Vitamin C +∞%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +445.5%
Contains more Vitamin B2 +392.9%
Contains more Vitamin B3 +44.1%
Contains more Vitamin B5 +603.8%
Contains more Vitamin B6 +185.2%
Contains more Folate +500%
Contains more Vitamin A +19900%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
4
:
1
Fruit salad
Fruit salad
Contains more Protein +541.2%
Contains more Fats +5733.3%
Contains more Other +150%
Contains more Carbs +107.8%
Equal in Water - 86.15
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
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +541.2%
Contains more Fats +5733.3%
Contains more Other +150%
Contains more Carbs +107.8%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +7920%
Contains more Polyunsaturated fat +8636.4%
Contains less Saturated Fat -98%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +7920%
Contains more Polyunsaturated fat +8636.4%
Contains less Saturated Fat -98%

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 Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Fruit salad Opinion
Net carbs 5.68g 12.05g Fruit salad
Protein 3.27g 0.51g Soy milk
Fats 1.75g 0.03g Soy milk
Carbs 6.28g 13.05g Fruit salad
Calories 54kcal 50kcal Soy milk
Sugar 3.99g Fruit salad
Fiber 0.6g 1g Fruit salad
Calcium 25mg 11mg Soy milk
Iron 0.64mg 0.25mg Soy milk
Magnesium 25mg 8mg Soy milk
Phosphorus 52mg 14mg Soy milk
Potassium 118mg 116mg Soy milk
Sodium 51mg 5mg Fruit salad
Zinc 0.12mg 0.14mg Fruit salad
Copper 0.128mg 0.05mg Soy milk
Manganese 0.223mg 0.151mg Soy milk
Selenium 4.8µg Soy milk
Vitamin A 3IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.11mg Soy milk
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.06mg 0.011mg Soy milk
Vitamin B2 0.069mg 0.014mg Soy milk
Vitamin B3 0.513mg 0.356mg Soy milk
Vitamin B5 0.373mg 0.053mg Soy milk
Vitamin B6 0.077mg 0.027mg Soy milk
Folate 18µg 3µg Soy milk
Vitamin K 3µg Soy milk
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Saturated Fat 0.205g 0.004g Fruit salad
Monounsaturated Fat 0.401g 0.005g Soy milk
Polyunsaturated fat 0.961g 0.011g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
19%
Soy milk
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.201g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.8)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.