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Soy milk vs. Lard — In-Depth Nutrition Comparison

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Important differences between soy milk and lard

  • Soy milk has more copper, manganese, selenium, iron, vitamin B5, phosphorus, and magnesium; however, lard is richer in vitamin D.
  • Lard's daily need coverage for saturated fat is 195% more.
  • Soy milk contains less saturated fat.
  • Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of lard is 0.

The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Lard.

Infographic

Soy milk vs Lard 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%
Lard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 3% 0% 0% 0% 1.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2300%
Contains less SodiumSodium -100%
~equal in Zinc ~0.11mg

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%
Lard
3
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% 12% 38% 0% 0% 0% 0% 0% 0% 0% 0% 27%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +110.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Lard DV% diff.
Saturated fat 0.205g 39.2g 177%
Fats 1.75g 100g 151%
Monounsaturated fat 0.401g 45.1g 112%
Polyunsaturated fat 0.961g 11.2g 68%
Calories 54kcal 902kcal 42%
Cholesterol 0mg 95mg 32%
Copper 0.128mg 0mg 14%
Vitamin D 0IU 102IU 13%
Vitamin D 0µg 2.5µg 13%
Manganese 0.223mg 0mg 10%
Selenium 4.8µg 0.2µg 8%
Iron 0.64mg 0mg 8%
Protein 3.27g 0g 7%
Vitamin B5 0.373mg 0mg 7%
Phosphorus 52mg 0mg 7%
Vitamin B6 0.077mg 0mg 6%
Magnesium 25mg 0mg 6%
Vitamin B1 0.06mg 0mg 5%
Vitamin B2 0.069mg 0mg 5%
Folate 18µg 0µg 5%
Choline 23.6mg 49.7mg 5%
Vitamin E 0.11mg 0.6mg 3%
Potassium 118mg 0mg 3%
Calcium 25mg 0mg 3%
Vitamin B3 0.513mg 0mg 3%
Vitamin K 3µg 0µg 3%
Carbs 6.28g 0g 2%
Sodium 51mg 0mg 2%
Fiber 0.6g 0g 2%
Net carbs 5.68g 0g N/A
Sugar 3.99g 0g N/A
Zinc 0.12mg 0.11mg 0%
Tryptophan 0.038mg 0mg 0%
Threonine 0.108mg 0mg 0%
Isoleucine 0.114mg 0mg 0%
Leucine 0.186mg 0mg 0%
Lysine 0.131mg 0mg 0%
Methionine 0.027mg 0mg 0%
Phenylalanine 0.113mg 0mg 0%
Valine 0.117mg 0mg 0%
Histidine 0.061mg 0mg 0%

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
Lard
1
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +5614.3%

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
Lard
2
41% 47% 12%
Saturated fat: Sat. Fat 39.2 g
Monounsaturated fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +11146.9%
Contains more Poly. FatPolyunsaturated fat +1065.5%

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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. Lard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/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.