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  6. Soy milk vs. Porridge

Soy milk vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between soy milk and porridge

  • Soy milk has more copper, manganese, vitamin B5, phosphorus, and polyunsaturated fat, while porridge has more iron and calcium.
  • Porridge covers your daily need for iron, 39% more than soy milk.
  • The amount of sugar in porridge is lower.
  • Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Soy milk vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +637.5%
Contains more CopperCopper +220%
Contains more PhosphorusPhosphorus +246.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +71.4%
Contains more CalciumCalcium +248%
Contains more IronIron +484.4%
Contains less SodiumSodium -88.2%
~equal in Zinc ~0.13mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B5Vitamin B5 +425.4%
Contains more Vitamin B6Vitamin B6 +492.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Porridge DV% diff.
Iron 0.64mg 3.74mg 39%
Copper 0.128mg 0.04mg 10%
Manganese 0.223mg 0mg 10%
Calcium 25mg 87mg 6%
Vitamin B5 0.373mg 0.071mg 6%
Polyunsaturated fat 0.961g 0.114g 6%
Magnesium 25mg 5mg 5%
Vitamin B6 0.077mg 0.013mg 5%
Phosphorus 52mg 15mg 5%
Selenium 4.8µg 2.8µg 4%
Choline 23.6mg 4%
Protein 3.27g 1.44g 4%
Potassium 118mg 16mg 3%
Vitamin B2 0.069mg 0.025mg 3%
Sodium 51mg 6mg 2%
Fats 1.75g 0.21g 2%
Folate 18µg 12µg 2%
Vitamin K 3µg 0.1µg 2%
Monounsaturated fat 0.401g 0.028g 1%
Saturated fat 0.205g 0.033g 1%
Carbs 6.28g 10.52g 1%
Vitamin E 0.11mg 0.02mg 1%
Calories 54kcal 50kcal 0%
Net carbs 5.68g 10.02g N/A
Sugar 3.99g 0.03g N/A
Fiber 0.6g 0.5g 0%
Zinc 0.12mg 0.13mg 0%
Vitamin B1 0.06mg 0.055mg 0%
Vitamin B3 0.513mg 0.52mg 0%
Tryptophan 0.038mg 0.02mg 0%
Threonine 0.108mg 0.045mg 0%
Isoleucine 0.114mg 0.063mg 0%
Leucine 0.186mg 0.11mg 0%
Lysine 0.131mg 0.037mg 0%
Methionine 0.027mg 0.027mg 0%
Phenylalanine 0.113mg 0.078mg 0%
Valine 0.117mg 0.07mg 0%
Histidine 0.061mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +127.1%
Contains more FatsFats +733.3%
Contains more OtherOther +195.5%
Contains more CarbsCarbs +67.5%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +1332.1%
Contains more Poly. FatPolyunsaturated fat +743%
Contains less Sat. FatSaturated fat -83.9%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.