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Soy milk vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between Soy milk and Spread

  • Soy milk has more Phosphorus, however, Spread is higher in Vitamin E, Vitamin K, Polyunsaturated fat, and Monounsaturated Fat.
  • Spread covers your daily Sodium needs 31% more than Soy milk.
  • Spread has less Sugar.

Food varieties used in this article are Soymilk, original and vanilla, unfortified and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Soy milk vs Spread 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%
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +883.3%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Spread
Spread
3
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% 269% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +149533.3%
Contains more Vitamin EVitamin E +1445.5%
Contains more Vitamin KVitamin K +310%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more FatsFats +877.1%
Contains more OtherOther +218.5%
~equal in Water ~80.83g

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
Spread
Spread
2
16% 55% 29%
Saturated Fat: Sat. Fat 2.22 g
Monounsaturated Fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains less Sat. FatSaturated Fat -90.8%
Contains more Mono. FatMonounsaturated Fat +1795.3%
Contains more Poly. FatPolyunsaturated fat +314.2%

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

All nutrients comparison - raw data values

Nutrient Soy milk Spread Opinion
Calories 54kcal 158kcal Spread
Protein 3.27g 0g Soy milk
Fats 1.75g 17.1g Spread
Net carbs 5.68g 0g Soy milk
Carbs 6.28g 0g Soy milk
Magnesium 25mg Soy milk
Calcium 25mg Soy milk
Potassium 118mg 12mg Soy milk
Iron 0.64mg Soy milk
Sugar 3.99g 0g Spread
Fiber 0.6g 0g Soy milk
Copper 0.128mg Soy milk
Zinc 0.12mg Soy milk
Phosphorus 52mg 0mg Soy milk
Sodium 51mg 755mg Soy milk
Vitamin A 3IU 4489IU Spread
Vitamin E 0.11mg 1.7mg Spread
Manganese 0.223mg Soy milk
Selenium 4.8µg Soy milk
Vitamin B1 0.06mg Soy milk
Vitamin B2 0.069mg Soy milk
Vitamin B3 0.513mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg Soy milk
Vitamin K 3µg 12.3µg Spread
Folate 18µg Soy milk
Trans Fat 0g 2.45g Soy milk
Choline 23.6mg Soy milk
Saturated Fat 0.205g 2.22g Soy milk
Monounsaturated Fat 0.401g 7.6g Spread
Polyunsaturated fat 0.961g 3.98g Spread
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Spread
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
26%
Spread
Minerals Daily Need Coverage Score
19%
Soy milk
10%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 37)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.8)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 704mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 2.015g)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.