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Soy milk vs. Hamburger — In-Depth Nutrition Comparison

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Significant differences between soy milk and hamburgers

  • Hamburgers are richer than soy milk in vitamin B12, vitamin B3, iron, zinc, vitamin B2, vitamin B1, and phosphorus.
  • Hamburgers cover your daily vitamin B12 needs 60% more than soy milk.
  • Soy milk is lower in sodium.
  • Hamburgers have a higher glycemic index (66) than soy milk (37).

Specific food types used in this comparison are Soymilk, original and vanilla, unfortified and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Soy milk vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +25%
Contains more CopperCopper +40.7%
Contains less SodiumSodium -87.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +350%
Contains more ZincZinc +2291.7%
Contains more PhosphorusPhosphorus +161.5%
~equal in Manganese ~0.217mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +261.7%
Contains more Vitamin B2Vitamin B2 +262.3%
Contains more Vitamin B3Vitamin B3 +945.8%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +211.1%
~equal in Vitamin C ~0mg
~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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +106.4%
Contains more ProteinProtein +422.3%
Contains more FatsFats +720.6%
Contains more CarbsCarbs +283.8%
Contains more OtherOther +175.4%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -96%
Contains more Poly. FatPolyunsaturated fat +152.9%
Contains more Mono. FatMonounsaturated fat +1270.3%

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

All nutrients comparison - raw data values

Nutrient Soy milk Hamburger DV% diff.
Vitamin B12 0µg 1.44µg 60%
Vitamin B3 0.513mg 5.365mg 30%
Protein 3.27g 17.08g 28%
Iron 0.64mg 2.88mg 28%
Zinc 0.12mg 2.87mg 25%
Saturated fat 0.205g 5.096g 22%
Fats 1.75g 14.36g 19%
Cholesterol 0mg 47mg 16%
Sodium 51mg 414mg 16%
Vitamin B2 0.069mg 0.25mg 14%
Monounsaturated fat 0.401g 5.495g 13%
Vitamin B1 0.06mg 0.217mg 13%
Phosphorus 52mg 136mg 12%
Calories 54kcal 295kcal 12%
Vitamin B6 0.077mg 0.203mg 10%
Folate 18µg 56µg 10%
Selenium 4.8µg 9%
Calcium 25mg 102mg 8%
Carbs 6.28g 24.1g 6%
Copper 0.128mg 0.091mg 4%
Polyunsaturated fat 0.961g 0.38g 4%
Choline 23.6mg 4%
Fructose 2.03g 3%
Potassium 118mg 226mg 3%
Vitamin K 3µg 3%
Fiber 0.6g 0.9g 1%
Vitamin E 0.11mg 1%
Vitamin B5 0.373mg 0.31mg 1%
Magnesium 25mg 20mg 1%
Net carbs 5.68g 23.2g N/A
Sugar 3.99g 4.15g N/A
Manganese 0.223mg 0.217mg 0%
Trans fat 0g 0.814g N/A
Tryptophan 0.038mg 0.206mg 0%
Threonine 0.108mg 0.666mg 0%
Isoleucine 0.114mg 0.716mg 0%
Leucine 0.186mg 1.319mg 0%
Lysine 0.131mg 1.226mg 0%
Methionine 0.027mg 0.37mg 0%
Phenylalanine 0.113mg 0.677mg 0%
Valine 0.117mg 0.823mg 0%
Histidine 0.061mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
19%
Soy milk
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 363mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 4.891g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 29)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1.8)
Which food is richer in minerals?
?
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.
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

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.