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
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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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1332.1% |
| Contains more Poly. FatPolyunsaturated fat | +743% |
| Contains less Sat. FatSaturated fat | -83.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
19%
21%
Comparison summary
Which food is richer in minerals?
Soy milk is relatively richer in minerals
Which food is lower in glycemic index?
Soy milk is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 3.96g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.172g)
Which food is cheaper?
Porridge is cheaper (difference - $1.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)