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Soy milk vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between soy milk and spread

  • Soy milk has more manganese, while spread has more vitamin B12, vitamin E, vitamin B1, selenium, zinc, and vitamin B3.
  • Spread covers your daily need for vitamin B12, 47% more than soy milk.
  • Soy milk contains 9 times more manganese than spread. While soy milk contains 0.223mg of manganese, spread contains only 0.026mg.
  • The amount of sodium in soy milk is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of soy milk is 37.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Sandwich spread, pork, beef.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +757.7%
Contains more IronIron +23.4%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +13.5%
Contains more SeleniumSelenium +102.1%
~equal in Potassium ~110mg
~equal in Copper ~0.13mg

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%
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1481.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +237.2%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +164%
~equal in Vitamin C ~0mg

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
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +46.1%
Contains more ProteinProtein +134.3%
Contains more FatsFats +890.9%
Contains more CarbsCarbs +90.1%
Contains more OtherOther +327.7%

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
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +1791.3%
Contains more Poly. FatPolyunsaturated fat +166.9%

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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy milk Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 51mg 1013mg 42%
Saturated fat 0.205g 5.977g 26%
Fats 1.75g 17.34g 24%
Monounsaturated fat 0.401g 7.584g 18%
Cholesterol 0mg 38mg 13%
Polyunsaturated fat 0.961g 2.565g 11%
Vitamin E 0.11mg 1.74mg 11%
Calories 54kcal 235kcal 9%
Vitamin B1 0.06mg 0.172mg 9%
Protein 3.27g 7.66g 9%
Manganese 0.223mg 0.026mg 9%
Selenium 4.8µg 9.7µg 9%
Vitamin B3 0.513mg 1.73mg 8%
Zinc 0.12mg 1.02mg 8%
Choline 23.6mg 62.3mg 7%
Vitamin B2 0.069mg 0.134mg 5%
Folate 18µg 2µg 4%
Magnesium 25mg 8mg 4%
Vitamin D 0IU 22IU 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B6 0.077mg 0.12mg 3%
Carbs 6.28g 11.94g 2%
Fiber 0.6g 0.2g 2%
Iron 0.64mg 0.79mg 2%
Vitamin B5 0.373mg 0.43mg 1%
Calcium 25mg 12mg 1%
Phosphorus 52mg 59mg 1%
Vitamin K 3µg 1.6µg 1%
Net carbs 5.68g 11.74g N/A
Potassium 118mg 110mg 0%
Sugar 3.99g 0g N/A
Copper 0.128mg 0.13mg 0%
Tryptophan 0.038mg 0.082mg 0%
Threonine 0.108mg 0.334mg 0%
Isoleucine 0.114mg 0.334mg 0%
Leucine 0.186mg 0.6mg 0%
Lysine 0.131mg 0.663mg 0%
Methionine 0.027mg 0.196mg 0%
Phenylalanine 0.113mg 0.301mg 0%
Valine 0.117mg 0.356mg 0%
Histidine 0.061mg 0.279mg 0%

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

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
30%
Spread
Minerals Daily Need Coverage Score
19%
Soy milk
33%
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 is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 962mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 5.772g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/174583/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.