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  6. Soy milk vs. Mussels

Soy milk vs. Mussels — In-Depth Nutrition Comparison

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A recap on differences between Soy milk and Mussels

  • Soy milk has less Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B2, Zinc, Vitamin B1, and Vitamin B3.
  • Mussels covers your daily Vitamin B12 needs 1000% more than Soy milk.

Food varieties used in this article are Soymilk, original and vanilla, unfortified and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Soy milk vs Mussels 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.
Soy milk
Soy milk
1
:
9
Mussels
Mussels
Contains less Sodium -86.2%
Contains more Calcium +32%
Contains more Iron +950%
Contains more Magnesium +48%
Contains more Phosphorus +448.1%
Contains more Potassium +127.1%
Contains more Zinc +2125%
Contains more Copper +16.4%
Contains more Manganese +2949.3%
Contains more Selenium +1766.7%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains less Sodium -86.2%
Contains more Calcium +32%
Contains more Iron +950%
Contains more Magnesium +48%
Contains more Phosphorus +448.1%
Contains more Potassium +127.1%
Contains more Zinc +2125%
Contains more Copper +16.4%
Contains more Manganese +2949.3%
Contains more Selenium +1766.7%

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.
Soy milk
Soy milk
3
:
9
Mussels
Mussels
Contains more Vitamin A +10033.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +508.7%
Contains more Vitamin B3 +484.8%
Contains more Vitamin B5 +154.7%
Contains more Vitamin B6 +29.9%
Contains more Folate +322.2%
Contains more Vitamin B12 +∞%
Soy milk
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%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin A +10033.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +508.7%
Contains more Vitamin B3 +484.8%
Contains more Vitamin B5 +154.7%
Contains more Vitamin B6 +29.9%
Contains more Folate +322.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
1
:
4
Mussels
Mussels
Contains more Water +44%
Contains more Protein +627.8%
Contains more Fats +156%
Contains more Carbs +17.7%
Contains more Other +389.2%
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Water +44%
Contains more Protein +627.8%
Contains more Fats +156%
Contains more Carbs +17.7%
Contains more Other +389.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
1
:
2
Mussels
Mussels
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +152.9%
Contains more Polyunsaturated fat +26.1%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +152.9%
Contains more Polyunsaturated fat +26.1%

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

All nutrients comparison - raw data values

Nutrient Soy milk Mussels Opinion
Net carbs 5.68g 7.39g Mussels
Protein 3.27g 23.8g Mussels
Fats 1.75g 4.48g Mussels
Carbs 6.28g 7.39g Mussels
Calories 54kcal 172kcal Mussels
Sugar 3.99g Mussels
Fiber 0.6g 0g Soy milk
Calcium 25mg 33mg Mussels
Iron 0.64mg 6.72mg Mussels
Magnesium 25mg 37mg Mussels
Phosphorus 52mg 285mg Mussels
Potassium 118mg 268mg Mussels
Sodium 51mg 369mg Soy milk
Zinc 0.12mg 2.67mg Mussels
Copper 0.128mg 0.149mg Mussels
Manganese 0.223mg 6.8mg Mussels
Selenium 4.8µg 89.6µg Mussels
Vitamin A 3IU 304IU Mussels
Vitamin A RAE 0µg 91µg Mussels
Vitamin E 0.11mg Soy milk
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.06mg 0.3mg Mussels
Vitamin B2 0.069mg 0.42mg Mussels
Vitamin B3 0.513mg 3mg Mussels
Vitamin B5 0.373mg 0.95mg Mussels
Vitamin B6 0.077mg 0.1mg Mussels
Folate 18µg 76µg Mussels
Vitamin B12 0µg 24µg Mussels
Vitamin K 3µg Soy milk
Tryptophan 0.038mg 0.267mg Mussels
Threonine 0.108mg 1.025mg Mussels
Isoleucine 0.114mg 1.036mg Mussels
Leucine 0.186mg 1.676mg Mussels
Lysine 0.131mg 1.779mg Mussels
Methionine 0.027mg 0.537mg Mussels
Phenylalanine 0.113mg 0.853mg Mussels
Valine 0.117mg 1.04mg Mussels
Histidine 0.061mg 0.457mg Mussels
Cholesterol 0mg 56mg Soy milk
Saturated Fat 0.205g 0.85g Soy milk
Omega-3 - DHA 0g 0.506g Mussels
Omega-3 - EPA 0g 0.276g Mussels
Omega-3 - DPA 0g 0.044g Mussels
Monounsaturated Fat 0.401g 1.014g Mussels
Polyunsaturated fat 0.961g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Mussels
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
286%
Mussels
Minerals Daily Need Coverage Score
19%
Soy milk
198%
Mussels

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 318mg)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.645g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 13)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $5.2)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 3.99g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.