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Soy milk vs. Soybean raw — In-Depth Nutrition Comparison

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How are soy milk and soybean raw different?

  • Soybean raw is higher than soy milk in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 188% more than soy milk.
  • Soy milk has a higher glycemic index (37) than soybean raw (14).

Soymilk, original, and vanilla, unfortified and Soybeans, mature seeds, raw types were used in this article.

Infographic

Soy milk vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +1422.9%
Contains more IronIron +2353.1%
Contains more CopperCopper +1195.3%
Contains more ZincZinc +3975%
Contains more PhosphorusPhosphorus +1253.8%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1028.7%
Contains more SeleniumSelenium +270.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +1160.9%
Contains more Vitamin B3Vitamin B3 +216.4%
Contains more Vitamin B5Vitamin B5 +112.6%
Contains more Vitamin B6Vitamin B6 +389.6%
Contains more Vitamin KVitamin K +1466.7%
Contains more FolateFolate +1983.3%
Contains more CholineCholine +391.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Soybean raw DV% diff.
Iron 0.64mg 15.7mg 188%
Copper 0.128mg 1.658mg 170%
Manganese 0.223mg 2.517mg 100%
Phosphorus 52mg 704mg 93%
Folate 18µg 375µg 89%
Polyunsaturated fat 0.961g 11.255g 69%
Vitamin B1 0.06mg 0.874mg 68%
Protein 3.27g 36.49g 66%
Vitamin B2 0.069mg 0.87mg 62%
Magnesium 25mg 280mg 61%
Potassium 118mg 1797mg 49%
Zinc 0.12mg 4.89mg 43%
Vitamin K 3µg 47µg 37%
Fiber 0.6g 9.3g 35%
Fats 1.75g 19.94g 28%
Calcium 25mg 277mg 25%
Selenium 4.8µg 17.8µg 24%
Vitamin B6 0.077mg 0.377mg 23%
Calories 54kcal 446kcal 20%
Choline 23.6mg 115.9mg 17%
Saturated fat 0.205g 2.884g 12%
Monounsaturated fat 0.401g 4.404g 10%
Vitamin B5 0.373mg 0.793mg 8%
Carbs 6.28g 30.16g 8%
Vitamin C 0mg 6mg 7%
Vitamin B3 0.513mg 1.623mg 7%
Vitamin E 0.11mg 0.85mg 5%
Sodium 51mg 2mg 2%
Net carbs 5.68g 20.86g N/A
Sugar 3.99g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.038mg 0.591mg 0%
Threonine 0.108mg 1.766mg 0%
Isoleucine 0.114mg 1.971mg 0%
Leucine 0.186mg 3.309mg 0%
Lysine 0.131mg 2.706mg 0%
Methionine 0.027mg 0.547mg 0%
Phenylalanine 0.113mg 2.122mg 0%
Valine 0.117mg 2.029mg 0%
Histidine 0.061mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +931%
Contains more ProteinProtein +1015.9%
Contains more FatsFats +1039.4%
Contains more CarbsCarbs +380.3%
Contains more OtherOther +649.2%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +998.3%
Contains more Poly. FatPolyunsaturated fat +1071.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.