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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.
Contains more Calcium +733.3%
Contains more Iron +966.7%
Contains more Magnesium +733.3%
Contains more Phosphorus +940%
Contains more Potassium +555.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -96.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +733.3%
Contains more Iron +966.7%
Contains more Magnesium +733.3%
Contains more Phosphorus +940%
Contains more Potassium +555.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
:
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +2130.4%
Contains more Vitamin B6 +755.6%
Contains more Folate +1700%
Contains more Vitamin A +119133.3%
Contains more Vitamin E +8081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3000%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +2130.4%
Contains more Vitamin B6 +755.6%
Contains more Folate +1700%
Contains more Vitamin A +119133.3%
Contains more Vitamin E +8081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1943.8%
Contains more Carbs +797.1%
Contains more Water +433%
Contains more Fats +4512%
Contains more Other +193.8%
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 Protein +1943.8%
Contains more Carbs +797.1%
Contains more Water +433%
Contains more Fats +4512%
Contains more Other +193.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +9595%
Contains more Polyunsaturated fat +2428.8%
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +9595%
Contains more Polyunsaturated 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
Net carbs 5.68g 0.7g Soy milk
Protein 3.27g 0.16g Soy milk
Fats 1.75g 80.71g Margarine
Carbs 6.28g 0.7g Soy milk
Calories 54kcal 717kcal Margarine
Sugar 3.99g 0g Margarine
Fiber 0.6g 0g Soy milk
Calcium 25mg 3mg Soy milk
Iron 0.64mg 0.06mg Soy milk
Magnesium 25mg 3mg Soy milk
Phosphorus 52mg 5mg Soy milk
Potassium 118mg 18mg Soy milk
Sodium 51mg 2mg Margarine
Zinc 0.12mg 0mg Soy milk
Copper 0.128mg 0mg Soy milk
Manganese 0.223mg Soy milk
Selenium 4.8µg 0µg Soy milk
Vitamin A 3IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 0.11mg 9mg Margarine
Vitamin C 0mg 0.2mg Margarine
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
Folate 18µg 1µg Soy milk
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 3µg 93µg 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
Trans Fat 0g 14.89g Soy milk
Saturated Fat 0.205g 15.189g Soy milk
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 0.401g 38.877g Margarine
Polyunsaturated fat 0.961g 24.302g 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 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
55%
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.