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Soy milk vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between soy milk and mulberries

  • Soy milk is richer in selenium, copper, and polyunsaturated fat, while mulberries are higher in vitamin C, iron, and vitamin E.
  • Mulberries cover your daily vitamin C needs 40% more than soy milk.
  • Soy milk has 8 times more selenium than mulberries. Soy milk has 4.8µg of selenium, while mulberries have 0.6µg.
  • Soy milk has a higher glycemic index (37) than mulberries (25).

Specific food types used in this comparison are Soymilk, original and vanilla, unfortified and Mulberries, raw.

Infographic

Soy milk vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +38.9%
Contains more CopperCopper +113.3%
Contains more PhosphorusPhosphorus +36.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +64.4%
Contains more IronIron +189.1%
Contains less SodiumSodium -80.4%
~equal in Zinc ~0.12mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +54%
Contains more FolateFolate +200%
Contains more CholineCholine +91.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +690.9%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin KVitamin K +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +127.1%
Contains more FatsFats +348.7%
Contains more CarbsCarbs +56.1%
~equal in Water ~87.68g
~equal in Other ~0.69g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +878%
Contains more Poly. FatPolyunsaturated fat +364.3%
Contains less Sat. FatSaturated fat -86.8%

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 Mulberry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Mulberry DV% diff.
Vitamin C 0mg 36.4mg 40%
Iron 0.64mg 1.85mg 15%
Manganese 0.223mg 10%
Copper 0.128mg 0.06mg 8%
Selenium 4.8µg 0.6µg 8%
Vitamin B5 0.373mg 7%
Polyunsaturated fat 0.961g 0.207g 5%
Vitamin E 0.11mg 0.87mg 5%
Fiber 0.6g 1.7g 4%
Protein 3.27g 1.44g 4%
Vitamin K 3µg 7.8µg 4%
Folate 18µg 6µg 3%
Vitamin B1 0.06mg 0.029mg 3%
Choline 23.6mg 12.3mg 2%
Phosphorus 52mg 38mg 2%
Sodium 51mg 10mg 2%
Potassium 118mg 194mg 2%
Magnesium 25mg 18mg 2%
Fats 1.75g 0.39g 2%
Vitamin B2 0.069mg 0.101mg 2%
Vitamin B6 0.077mg 0.05mg 2%
Saturated fat 0.205g 0.027g 1%
Monounsaturated fat 0.401g 0.041g 1%
Calories 54kcal 43kcal 1%
Vitamin B3 0.513mg 0.62mg 1%
Calcium 25mg 39mg 1%
Carbs 6.28g 9.8g 1%
Net carbs 5.68g 8.1g N/A
Sugar 3.99g 8.1g N/A
Zinc 0.12mg 0.12mg 0%
Vitamin A 0µg 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
19%
Soy milk
16%
Mulberry

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 4.11g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.178g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 12)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.4)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.