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  6. Soy milk vs. Rye

Soy milk vs. Rye — In-Depth Nutrition Comparison

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Important differences between soy milk and rye

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B3, zinc, vitamin B5, vitamin B1, and magnesium than soy milk.
  • Rye's daily need coverage for manganese is 102% more.

The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Rye grain.

Infographic

Soy milk vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +332.2%
Contains more IronIron +310.9%
Contains more CopperCopper +186.7%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +538.5%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1055.6%
Contains more SeleniumSelenium +189.6%
~equal in Calcium ~24mg

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%
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +732.4%
Contains more Vitamin B5Vitamin B5 +290.3%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin KVitamin K +96.7%
Contains more FolateFolate +111.1%
Contains more CholineCholine +28.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Rye DV% diff.
Manganese 0.223mg 2.577mg 102%
Fiber 0.6g 15.1g 58%
Phosphorus 52mg 332mg 40%
Copper 0.128mg 0.367mg 27%
Iron 0.64mg 2.63mg 25%
Carbs 6.28g 75.86g 23%
Vitamin B3 0.513mg 4.27mg 23%
Zinc 0.12mg 2.65mg 23%
Vitamin B5 0.373mg 1.456mg 22%
Vitamin B1 0.06mg 0.316mg 21%
Magnesium 25mg 110mg 20%
Vitamin B6 0.077mg 0.294mg 17%
Selenium 4.8µg 13.9µg 17%
Calories 54kcal 338kcal 14%
Protein 3.27g 10.34g 14%
Vitamin B2 0.069mg 0.251mg 14%
Potassium 118mg 510mg 12%
Vitamin E 0.11mg 0.85mg 5%
Folate 18µg 38µg 5%
Sodium 51mg 2mg 2%
Vitamin K 3µg 5.9µg 2%
Polyunsaturated fat 0.961g 0.767g 1%
Choline 23.6mg 30.4mg 1%
Fats 1.75g 1.63g 0%
Net carbs 5.68g 60.76g N/A
Calcium 25mg 24mg 0%
Sugar 3.99g 0.98g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.205g 0.197g 0%
Monounsaturated fat 0.401g 0.208g 0%
Tryptophan 0.038mg 0.108mg 0%
Threonine 0.108mg 0.289mg 0%
Isoleucine 0.114mg 0.208mg 0%
Leucine 0.186mg 0.563mg 0%
Lysine 0.131mg 0.286mg 0%
Methionine 0.027mg 0.153mg 0%
Phenylalanine 0.113mg 0.435mg 0%
Valine 0.117mg 0.317mg 0%
Histidine 0.061mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +730.7%
Contains more ProteinProtein +216.2%
Contains more CarbsCarbs +1108%
Contains more OtherOther +141.5%
~equal in Fats ~1.63g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +92.8%
Contains more Poly. FatPolyunsaturated fat +25.3%
~equal in Saturated fat ~0.197g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.