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Soy milk vs. Margarine — In-Depth Nutrition Comparison

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What are the differences between Soy milk and Margarine?

  • Soy milk is higher in Copper, Selenium, Iron, Phosphorus, Magnesium, and Vitamin B6, yet Margarine is higher in Vitamin A RAE, Vitamin K, and Vitamin E .
  • Margarine's daily need coverage for Vitamin A RAE is 91% more.
  • The amount of Saturated Fat in Soy milk is lower.

We used Soymilk, original and vanilla, unfortified and Margarine, regular, 80% fat, composite, stick, without salt types in this article.

Infographic

Soy milk vs Margarine infographic
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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.
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +555.6%
Contains more IronIron +966.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +940%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.1%

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% 0.18% 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 0.67% 215% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +2130.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more FolateFolate +1700%
Contains more CholineCholine +90.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +119133.3%
Contains more Vitamin E Vitamin E +8081.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3000%
~equal in Vitamin D ~0µg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +1943.8%
Contains more CarbsCarbs +797.1%
Contains more WaterWater +433%
Contains more FatsFats +4512%
Contains more OtherOther +193.8%

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
19% 50% 31%
Saturated Fat: Sat. Fat 15.189 g
Monounsaturated Fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated Fat -98.7%
Contains more Mono. FatMonounsaturated Fat +9595%
Contains more Poly. FatPolyunsaturated fat +2428.8%

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

All nutrients comparison - raw data values

Nutrient Soy milk Margarine Opinion
Calories 54kcal 717kcal Margarine
Protein 3.27g 0.16g Soy milk
Fats 1.75g 80.71g Margarine
Vitamin C 0mg 0.2mg Margarine
Net carbs 5.68g 0.7g Soy milk
Carbs 6.28g 0.7g Soy milk
Magnesium 25mg 3mg Soy milk
Calcium 25mg 3mg Soy milk
Potassium 118mg 18mg Soy milk
Iron 0.64mg 0.06mg Soy milk
Sugar 3.99g 0g Margarine
Fiber 0.6g 0g Soy milk
Copper 0.128mg 0mg Soy milk
Zinc 0.12mg 0mg Soy milk
Phosphorus 52mg 5mg Soy milk
Sodium 51mg 2mg Margarine
Vitamin A 3IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 0.11mg 9mg Margarine
Manganese 0.223mg Soy milk
Selenium 4.8µg 0µg Soy milk
Vitamin B1 0.06mg 0.01mg Soy milk
Vitamin B2 0.069mg 0.037mg Soy milk
Vitamin B3 0.513mg 0.023mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg 0.009mg Soy milk
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 3µg 93µg Margarine
Folate 18µg 1µg Soy milk
Trans Fat 0g 14.89g Soy milk
Choline 23.6mg 12.4mg Soy milk
Saturated Fat 0.205g 15.189g Soy milk
Monounsaturated Fat 0.401g 38.877g Margarine
Polyunsaturated fat 0.961g 24.302g Margarine
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
Omega-3 - DPA 0g 0.006g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Margarine
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
51%
Margarine
Minerals Daily Need Coverage Score
19%
Soy milk
1%
Margarine

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 14.984g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 37)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.3)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.