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  6. Soy milk vs. Pea raw

Soy milk vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between soy milk and pea raw

  • Soy milk contains less vitamin C, fiber, vitamin K, vitamin B1, vitamin A, folate, iron, zinc, vitamin B3, and manganese than pea raw.
  • Daily need coverage for vitamin C for pea raw is 44% higher.
  • Pea raw has a higher glycemic index than soy milk.

Food types used in this article are Soymilk, original, and vanilla, unfortified and Peas, green, raw.

Infographic

Soy milk vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +32%
Contains more PotassiumPotassium +106.8%
Contains more IronIron +129.7%
Contains more CopperCopper +37.5%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +107.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +83.9%
~equal in Calcium ~25mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 133% 0% 13% 2.6% 67% 30% 39% 6.2% 39% 0% 62% 49%
Contains more Vitamin B5Vitamin B5 +258.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B1Vitamin B1 +343.3%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B3Vitamin B3 +307.4%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin KVitamin K +726.7%
Contains more FolateFolate +261.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Fiber 0.6g 5.7g 20%
Vitamin K 3µg 24.8µg 18%
Vitamin B1 0.06mg 0.266mg 17%
Folate 18µg 65µg 12%
Iron 0.64mg 1.47mg 10%
Zinc 0.12mg 1.24mg 10%
Vitamin B3 0.513mg 2.09mg 10%
Phosphorus 52mg 108mg 8%
Manganese 0.223mg 0.41mg 8%
Vitamin B6 0.077mg 0.169mg 7%
Copper 0.128mg 0.176mg 5%
Selenium 4.8µg 1.8µg 5%
Vitamin B2 0.069mg 0.132mg 5%
Vitamin B5 0.373mg 0.104mg 5%
Polyunsaturated fat 0.961g 0.187g 5%
Protein 3.27g 5.42g 4%
Potassium 118mg 244mg 4%
Vitamin A 0µg 38µg 4%
Carbs 6.28g 14.45g 3%
Fats 1.75g 0.4g 2%
Magnesium 25mg 33mg 2%
Sodium 51mg 5mg 2%
Calories 54kcal 81kcal 1%
Choline 23.6mg 28.4mg 1%
Saturated fat 0.205g 0.071g 1%
Monounsaturated fat 0.401g 0.035g 1%
Protein per 100 calories 6.1g 6.7g N/A
Calories per 10 g protein 165kcal 149kcal N/A
Weight per 100 calories 185g 123g N/A
Net carbs 5.68g 8.75g N/A
Calcium 25mg 25mg 0%
Sugar 3.99g 5.67g N/A
Vitamin E 0.11mg 0.13mg 0%
Tryptophan 0.038mg 0.037mg 0%
Threonine 0.108mg 0.203mg 0%
Isoleucine 0.114mg 0.195mg 0%
Leucine 0.186mg 0.323mg 0%
Lysine 0.131mg 0.317mg 0%
Methionine 0.027mg 0.082mg 0%
Phenylalanine 0.113mg 0.2mg 0%
Valine 0.117mg 0.235mg 0%
Histidine 0.061mg 0.107mg 0%
Fructose 0.39g 0%

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +337.5%
Contains more WaterWater +11.7%
Contains more ProteinProtein +65.7%
Contains more CarbsCarbs +130.1%
Contains more OtherOther +33.8%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1045.7%
Contains more Poly. FatPolyunsaturated fat +413.9%
Contains less Sat. FatSaturated fat -65.4%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.