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  6. Soy milk vs. Soybean

Soy milk vs. Soybean — In-Depth Nutrition Comparison

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How are Soy milk and Soybean different?

  • Soybean has more Iron, Copper, Phosphorus, Manganese, Fiber, Vitamin B2, Magnesium, Vitamin K, Vitamin B6, and Potassium than Soy milk.
  • Daily need coverage for Iron from Soybean is 56% higher.

Soymilk, original and vanilla, unfortified and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

Infographic

Soy milk vs Soybean 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%
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +244%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +336.4%
Contains more IronIron +703.1%
Contains more CopperCopper +218%
Contains more ZincZinc +858.3%
Contains more PhosphorusPhosphorus +371.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +269.5%
Contains more SeleniumSelenium +52.1%

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% 0.18% 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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin E Vitamin E +218.2%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B6Vitamin B6 +203.9%
Contains more Vitamin KVitamin K +540%
Contains more FolateFolate +200%
Contains more CholineCholine +101.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more WaterWater +40.8%
Contains more ProteinProtein +456.9%
Contains more FatsFats +412.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +193.8%

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
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated Fat -84.2%
Contains more Mono. FatMonounsaturated Fat +394%
Contains more Poly. FatPolyunsaturated fat +427%

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

All nutrients comparison - raw data values

Nutrient Soy milk Soybean Opinion
Calories 54kcal 172kcal Soybean
Protein 3.27g 18.21g Soybean
Fats 1.75g 8.97g Soybean
Vitamin C 0mg 1.7mg Soybean
Net carbs 5.68g 2.36g Soy milk
Carbs 6.28g 8.36g Soybean
Magnesium 25mg 86mg Soybean
Calcium 25mg 102mg Soybean
Potassium 118mg 515mg Soybean
Iron 0.64mg 5.14mg Soybean
Sugar 3.99g 3g Soybean
Fiber 0.6g 6g Soybean
Copper 0.128mg 0.407mg Soybean
Zinc 0.12mg 1.15mg Soybean
Phosphorus 52mg 245mg Soybean
Sodium 51mg 1mg Soybean
Vitamin A 3IU 9IU Soybean
Vitamin E 0.11mg 0.35mg Soybean
Manganese 0.223mg 0.824mg Soybean
Selenium 4.8µg 7.3µg Soybean
Vitamin B1 0.06mg 0.155mg Soybean
Vitamin B2 0.069mg 0.285mg Soybean
Vitamin B3 0.513mg 0.399mg Soy milk
Vitamin B5 0.373mg 0.179mg Soy milk
Vitamin B6 0.077mg 0.234mg Soybean
Vitamin K 3µg 19.2µg Soybean
Folate 18µg 54µg Soybean
Choline 23.6mg 47.5mg Soybean
Saturated Fat 0.205g 1.297g Soy milk
Monounsaturated Fat 0.401g 1.981g Soybean
Polyunsaturated fat 0.961g 5.064g Soybean
Tryptophan 0.038mg 0.242mg Soybean
Threonine 0.108mg 0.723mg Soybean
Isoleucine 0.114mg 0.807mg Soybean
Leucine 0.186mg 1.355mg Soybean
Lysine 0.131mg 1.108mg Soybean
Methionine 0.027mg 0.224mg Soybean
Phenylalanine 0.113mg 0.869mg Soybean
Valine 0.117mg 0.831mg Soybean
Histidine 0.061mg 0.449mg Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Soybean
Minerals Daily Need Coverage Score
19%
Soy milk
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.092g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.