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  6. Soy milk vs. Palm oil

Soy milk vs. Palm oil — In-Depth Nutrition Comparison

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A recap on differences between Soy milk and Palm oil

  • Soy milk has more Copper, Selenium, Iron, Vitamin B5, Phosphorus, Magnesium, Vitamin B6, and Vitamin B2, however, Palm oil is higher in Vitamin E.
  • Palm oil covers your daily Saturated Fat needs 245% more than Soy milk.
  • Soy milk has less Saturated Fat.

Food varieties used in this article are Soymilk, original and vanilla, unfortified and Oil, palm.

Infographic

Soy milk vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
Contains more CholineCholine +7766.7%
Contains more Vitamin EVitamin E +14390.9%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~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
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
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Mono. FatMonounsaturated Fat +9126.9%
Contains more Poly. FatPolyunsaturated fat +867.7%

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

All nutrients comparison - raw data values

Nutrient Soy milk Palm oil Opinion
Calories 54kcal 884kcal Palm oil
Protein 3.27g 0g Soy milk
Fats 1.75g 100g Palm oil
Net carbs 5.68g 0g Soy milk
Carbs 6.28g 0g Soy milk
Magnesium 25mg 0mg Soy milk
Calcium 25mg 0mg Soy milk
Potassium 118mg 0mg Soy milk
Iron 0.64mg 0.01mg Soy milk
Sugar 3.99g 0g Palm oil
Fiber 0.6g 0g Soy milk
Copper 0.128mg 0mg Soy milk
Zinc 0.12mg 0mg Soy milk
Phosphorus 52mg 0mg Soy milk
Sodium 51mg 0mg Palm oil
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 15.94mg Palm oil
Manganese 0.223mg Soy milk
Selenium 4.8µg 0µg Soy milk
Vitamin B1 0.06mg 0mg Soy milk
Vitamin B2 0.069mg 0mg Soy milk
Vitamin B3 0.513mg 0mg Soy milk
Vitamin B5 0.373mg 0mg Soy milk
Vitamin B6 0.077mg 0mg Soy milk
Vitamin K 3µg 8µg Palm oil
Folate 18µg 0µg Soy milk
Choline 23.6mg 0.3mg Soy milk
Saturated Fat 0.205g 49.3g Soy milk
Monounsaturated Fat 0.401g 37g Palm oil
Polyunsaturated fat 0.961g 9.3g Palm oil
Tryptophan 0.038mg 0mg Soy milk
Threonine 0.108mg 0mg Soy milk
Isoleucine 0.114mg 0mg Soy milk
Leucine 0.186mg 0mg Soy milk
Lysine 0.131mg 0mg Soy milk
Methionine 0.027mg 0mg Soy milk
Phenylalanine 0.113mg 0mg Soy milk
Valine 0.117mg 0mg Soy milk
Histidine 0.061mg 0mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
19%
Soy milk
0%
Palm oil

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 49.095g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.2)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.