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  6. Soy milk vs. Pomegranate

Soy milk vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between Soy milk and Pomegranate?

  • Soy milk is richer in Selenium, and Polyunsaturated fat, yet Pomegranate is richer in Fiber, Vitamin C, and Vitamin K.
  • Pomegranate's daily need coverage for Fiber is 14% higher.
  • Soy milk has 12 times more Polyunsaturated fat than Pomegranate. Soy milk has 0.961g of Polyunsaturated fat, while Pomegranate has 0.079g.

We used Soymilk, original and vanilla, unfortified and Pomegranates, raw types in this comparison.

Infographic

Soy milk vs Pomegranate 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
6
:
4
Pomegranate
Pomegranate
Contains more Calcium +150%
Contains more Iron +113.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +44.4%
Contains more Manganese +87.4%
Contains more Selenium +860%
Contains more Potassium +100%
Contains less Sodium -94.1%
Contains more Zinc +191.7%
Contains more Copper +23.4%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +150%
Contains more Iron +113.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +44.4%
Contains more Manganese +87.4%
Contains more Selenium +860%
Contains more Potassium +100%
Contains less Sodium -94.1%
Contains more Zinc +191.7%
Contains more Copper +23.4%

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
4
:
6
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +75.1%
Contains more Vitamin E +445.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.7%
Contains more Folate +111.1%
Contains more Vitamin K +446.7%
Equal in Vitamin B5 - 0.377
Equal in Vitamin B6 - 0.075
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +75.1%
Contains more Vitamin E +445.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.7%
Contains more Folate +111.1%
Contains more Vitamin K +446.7%
Equal in Vitamin B5 - 0.377
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
4
:
1
Pomegranate
Pomegranate
Contains more Protein +95.8%
Contains more Fats +49.6%
Contains more Water +13%
Contains more Other +22.6%
Contains more Carbs +197.8%
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
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +95.8%
Contains more Fats +49.6%
Contains more Water +13%
Contains more Other +22.6%
Contains more Carbs +197.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +331.2%
Contains more Polyunsaturated fat +1116.5%
Contains less Saturated Fat -41.5%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +331.2%
Contains more Polyunsaturated fat +1116.5%
Contains less Saturated Fat -41.5%

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

All nutrients comparison - raw data values

Nutrient Soy milk Pomegranate Opinion
Net carbs 5.68g 14.7g Pomegranate
Protein 3.27g 1.67g Soy milk
Fats 1.75g 1.17g Soy milk
Carbs 6.28g 18.7g Pomegranate
Calories 54kcal 83kcal Pomegranate
Sugar 3.99g 13.67g Soy milk
Fiber 0.6g 4g Pomegranate
Calcium 25mg 10mg Soy milk
Iron 0.64mg 0.3mg Soy milk
Magnesium 25mg 12mg Soy milk
Phosphorus 52mg 36mg Soy milk
Potassium 118mg 236mg Pomegranate
Sodium 51mg 3mg Pomegranate
Zinc 0.12mg 0.35mg Pomegranate
Copper 0.128mg 0.158mg Pomegranate
Manganese 0.223mg 0.119mg Soy milk
Selenium 4.8µg 0.5µg Soy milk
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0.6mg Pomegranate
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.06mg 0.067mg Pomegranate
Vitamin B2 0.069mg 0.053mg Soy milk
Vitamin B3 0.513mg 0.293mg Soy milk
Vitamin B5 0.373mg 0.377mg Pomegranate
Vitamin B6 0.077mg 0.075mg Soy milk
Folate 18µg 38µg Pomegranate
Vitamin K 3µg 16.4µg Pomegranate
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
Saturated Fat 0.205g 0.12g Pomegranate
Monounsaturated Fat 0.401g 0.093g Soy milk
Polyunsaturated fat 0.961g 0.079g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Pomegranate
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
16%
Pomegranate
Minerals Daily Need Coverage Score
19%
Soy milk
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 9.68g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.8)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.