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Soy milk vs. Steak — In-Depth Nutrition Comparison

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What are the differences between soy milk and steak?

  • Steak is richer than soy milk in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • The amount of saturated fat in soy milk is lower.
  • The glycemic index of steak is lower.

We used Soymilk, original, and vanilla, unfortified and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Soy milk vs Steak 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%
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +108.3%
Contains more CopperCopper +50.6%
Contains less SodiumSodium -12.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +275%
Contains more ZincZinc +5183.3%
Contains more PhosphorusPhosphorus +213.5%
Contains more SeleniumSelenium +562.5%
~equal in Magnesium ~23mg

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%
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +336.2%
Contains more Vitamin B3Vitamin B3 +903.7%
Contains more Vitamin B6Vitamin B6 +549.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Soy milk Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Zinc 0.12mg 6.34mg 57%
Selenium 4.8µg 31.8µg 49%
Protein 3.27g 24.85g 43%
Saturated fat 0.205g 8.443g 37%
Vitamin B6 0.077mg 0.5mg 33%
Vitamin B3 0.513mg 5.149mg 29%
Fats 1.75g 19.02g 27%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.401g 9.171g 22%
Iron 0.64mg 2.4mg 22%
Vitamin B2 0.069mg 0.301mg 18%
Phosphorus 52mg 163mg 16%
Calories 54kcal 271kcal 11%
Manganese 0.223mg 10%
Vitamin B5 0.373mg 7%
Copper 0.128mg 0.085mg 5%
Potassium 118mg 279mg 5%
Choline 23.6mg 4%
Folate 18µg 6µg 3%
Carbs 6.28g 0g 2%
Fiber 0.6g 0g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.06mg 0.074mg 1%
Vitamin A 0µg 7µg 1%
Calcium 25mg 12mg 1%
Vitamin D 0IU 6IU 1%
Vitamin K 3µg 1.6µg 1%
Net carbs 5.68g 0g N/A
Magnesium 25mg 23mg 0%
Sugar 3.99g 0g N/A
Sodium 51mg 58mg 0%
Polyunsaturated fat 0.961g 0.896g 0%
Tryptophan 0.038mg 0.278mg 0%
Threonine 0.108mg 1.171mg 0%
Isoleucine 0.114mg 1.157mg 0%
Leucine 0.186mg 2.142mg 0%
Lysine 0.131mg 2.38mg 0%
Methionine 0.027mg 0.672mg 0%
Phenylalanine 0.113mg 0.997mg 0%
Valine 0.117mg 1.242mg 0%
Histidine 0.061mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.4%
Contains more OtherOther +20.4%
Contains more ProteinProtein +659.9%
Contains more FatsFats +986.9%

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +2187%
~equal in Polyunsaturated fat ~0.896g

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.