Soy milk vs. Kefir — In-Depth Nutrition Comparison
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How are soy milk and kefir different?
- Soy milk is higher in copper, manganese, and iron; however, kefir is richer in vitamin B12, vitamin A, calcium, phosphorus, vitamin D, and vitamin B2.
- Daily need coverage for copper for soy milk is 13% higher.
- Soy milk contains 45 times more manganese than kefir. While soy milk contains 0.223mg of manganese, kefir contains only 0.005mg.
Soymilk, original, and vanilla, unfortified and Kefir, lowfat, plain, LIFEWAY are the varieties used in this article.
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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 | +108.3% |
| Contains more IronIron | +1500% |
| Contains more CopperCopper | +1322.2% |
| Contains more ManganeseManganese | +4360% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +420% |
| Contains more PotassiumPotassium | +39% |
| Contains more ZincZinc | +283.3% |
| Contains more PhosphorusPhosphorus | +101.9% |
| Contains less SodiumSodium | -21.6% |
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 | +450% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +242% |
| Contains more Vitamin B6Vitamin B6 | +32.8% |
| Contains more Vitamin KVitamin K | +2900% |
| Contains more FolateFolate | +38.5% |
| Contains more CholineCholine | +55.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +95.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 171µg | 19% |
| Copper | 0.128mg | 0.009mg | 13% |
| Vitamin B12 | 0µg | 0.29µg | 12% |
| Calcium | 25mg | 130mg | 11% |
| Manganese | 0.223mg | 0.005mg | 9% |
| Iron | 0.64mg | 0.04mg | 8% |
| Phosphorus | 52mg | 105mg | 8% |
| Polyunsaturated fat | 0.961g | 0.053g | 6% |
| Vitamin D | 0µg | 1µg | 5% |
| Vitamin B2 | 0.069mg | 0.135mg | 5% |
| Vitamin D | 0IU | 41IU | 5% |
| Vitamin B1 | 0.06mg | 0.03mg | 3% |
| Magnesium | 25mg | 12mg | 3% |
| Zinc | 0.12mg | 0.46mg | 3% |
| Vitamin K | 3µg | 0.1µg | 2% |
| Fiber | 0.6g | 0g | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B3 | 0.513mg | 0.15mg | 2% |
| Choline | 23.6mg | 15.2mg | 2% |
| Saturated fat | 0.205g | 0.658g | 2% |
| Selenium | 4.8µg | 3.6µg | 2% |
| Vitamin B6 | 0.077mg | 0.058mg | 1% |
| Folate | 18µg | 13µg | 1% |
| Calories | 54kcal | 41kcal | 1% |
| Protein | 3.27g | 3.79g | 1% |
| Vitamin E | 0.11mg | 0.02mg | 1% |
| Potassium | 118mg | 164mg | 1% |
| Carbs | 6.28g | 4.48g | 1% |
| Fats | 1.75g | 0.93g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 5.68g | 4.48g | N/A |
| Sugar | 3.99g | 4.61g | N/A |
| Sodium | 51mg | 40mg | 0% |
| Vitamin B5 | 0.373mg | 0.385mg | 0% |
| Trans fat | 0g | 0.037g | N/A |
| Monounsaturated fat | 0.401g | 0.31g | 0% |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.108mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.186mg | 0% | |
| Lysine | 0.131mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.113mg | 0% | |
| Valine | 0.117mg | 0% | |
| Histidine | 0.061mg | 0% | |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +88.2% |
| Contains more CarbsCarbs | +40.2% |
| Contains more ProteinProtein | +15.9% |
| Contains more OtherOther | +12.3% |
~equal in
Water
~90.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.8% |
| Contains more Mono. FatMonounsaturated fat | +29.4% |
| Contains more Poly. FatPolyunsaturated fat | +1713.2% |
