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  6. Soy milk vs. Spinach raw

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

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What are the differences between soy milk and spinach raw?

  • Spinach raw is richer than soy milk in vitamin K, vitamin A, folate, vitamin C, manganese, iron, potassium, magnesium, vitamin E, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 400% more.

We used Soymilk, original, and vanilla, unfortified and Spinach, raw types in this article.

Infographic

Soy milk vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -35.4%
Contains more SeleniumSelenium +380%
Contains more MagnesiumMagnesium +216%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +372.9%
Contains more IronIron +323.4%
Contains more ZincZinc +341.7%
Contains more ManganeseManganese +302.2%
~equal in Copper ~0.13mg
~equal in Phosphorus ~49mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +473.8%
Contains more CholineCholine +22.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +173.9%
Contains more Vitamin B3Vitamin B3 +41.1%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more Vitamin KVitamin K +15996.7%
Contains more FolateFolate +977.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Spinach raw DV% diff.
Vitamin K 3µg 482.9µg 400%
Vitamin A 0µg 469µg 52%
Folate 18µg 194µg 44%
Vitamin C 0mg 28.1mg 31%
Manganese 0.223mg 0.897mg 29%
Iron 0.64mg 2.71mg 26%
Potassium 118mg 558mg 13%
Vitamin E 0.11mg 2.03mg 13%
Magnesium 25mg 79mg 13%
Vitamin B6 0.077mg 0.195mg 9%
Vitamin B2 0.069mg 0.189mg 9%
Calcium 25mg 99mg 7%
Selenium 4.8µg 1µg 7%
Fiber 0.6g 2.2g 6%
Vitamin B5 0.373mg 0.065mg 6%
Polyunsaturated fat 0.961g 0.165g 5%
Zinc 0.12mg 0.53mg 4%
Calories 54kcal 23kcal 2%
Vitamin B1 0.06mg 0.078mg 2%
Fats 1.75g 0.39g 2%
Choline 23.6mg 19.3mg 1%
Protein 3.27g 2.86g 1%
Monounsaturated fat 0.401g 0.01g 1%
Saturated fat 0.205g 0.063g 1%
Sodium 51mg 79mg 1%
Carbs 6.28g 3.63g 1%
Vitamin B3 0.513mg 0.724mg 1%
Net carbs 5.68g 1.43g N/A
Sugar 3.99g 0.42g N/A
Copper 0.128mg 0.13mg 0%
Phosphorus 52mg 49mg 0%
Tryptophan 0.038mg 0.039mg 0%
Threonine 0.108mg 0.122mg 0%
Isoleucine 0.114mg 0.147mg 0%
Leucine 0.186mg 0.223mg 0%
Lysine 0.131mg 0.174mg 0%
Methionine 0.027mg 0.053mg 0%
Phenylalanine 0.113mg 0.129mg 0%
Valine 0.117mg 0.161mg 0%
Histidine 0.061mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +348.7%
Contains more CarbsCarbs +73%
Contains more OtherOther +164.6%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +3910%
Contains more Poly. FatPolyunsaturated fat +482.4%
Contains less Sat. FatSaturated fat -69.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.