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Soy milk vs. Tomato sauce — In-Depth Nutrition Comparison

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What are the differences between Soy milk and Tomato sauce?

  • Soy milk is higher in Selenium, and Polyunsaturated fat, yet Tomato sauce is higher in Vitamin E , Vitamin C, and Potassium.
  • Soy milk has 8 times more Selenium than Tomato sauce. While Soy milk has 4.8µg of Selenium, Tomato sauce has only 0.6µg.

We used Soymilk, original and vanilla, unfortified and Tomato sauce, canned, no salt added types in this article.

Infographic

Soy milk vs Tomato sauce infographic
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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.
Contains more Calcium +78.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +92.6%
Contains more Copper +11.3%
Contains more Manganese +97.3%
Contains more Selenium +700%
Contains more Iron +50%
Contains more Potassium +151.7%
Contains less Sodium -78.4%
Contains more Zinc +83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +78.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +92.6%
Contains more Copper +11.3%
Contains more Manganese +97.3%
Contains more Selenium +700%
Contains more Iron +50%
Contains more Potassium +151.7%
Contains less Sodium -78.4%
Contains more Zinc +83.3%

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.
:
Contains more Vitamin B1 +150%
Contains more Vitamin B5 +20.7%
Contains more Folate +100%
Contains more Vitamin A +14400%
Contains more Vitamin E +1209.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B6 +27.3%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 2.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin B1 +150%
Contains more Vitamin B5 +20.7%
Contains more Folate +100%
Contains more Vitamin A +14400%
Contains more Vitamin E +1209.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B6 +27.3%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +172.5%
Contains more Fats +483.3%
Contains more Carbs +18.3%
Contains more Other +193.8%
Equal in Water - 91.28
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +172.5%
Contains more Fats +483.3%
Contains more Carbs +18.3%
Contains more Other +193.8%
Equal in Water - 91.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +811.4%
Contains more Polyunsaturated fat +694.2%
Contains less Saturated Fat -80%
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +811.4%
Contains more Polyunsaturated fat +694.2%
Contains less Saturated Fat -80%

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

All nutrients comparison - raw data values

Nutrient Soy milk Tomato sauce Opinion
Net carbs 5.68g 3.81g Soy milk
Protein 3.27g 1.2g Soy milk
Fats 1.75g 0.3g Soy milk
Carbs 6.28g 5.31g Soy milk
Calories 54kcal 24kcal Soy milk
Fructose 1.67g Tomato sauce
Sugar 3.99g 3.56g Tomato sauce
Fiber 0.6g 1.5g Tomato sauce
Calcium 25mg 14mg Soy milk
Iron 0.64mg 0.96mg Tomato sauce
Magnesium 25mg 15mg Soy milk
Phosphorus 52mg 27mg Soy milk
Potassium 118mg 297mg Tomato sauce
Sodium 51mg 11mg Tomato sauce
Zinc 0.12mg 0.22mg Tomato sauce
Copper 0.128mg 0.115mg Soy milk
Manganese 0.223mg 0.113mg Soy milk
Selenium 4.8µg 0.6µg Soy milk
Vitamin A 3IU 435IU Tomato sauce
Vitamin A RAE 0µg 22µg Tomato sauce
Vitamin E 0.11mg 1.44mg Tomato sauce
Vitamin C 0mg 7mg Tomato sauce
Vitamin B1 0.06mg 0.024mg Soy milk
Vitamin B2 0.069mg 0.065mg Soy milk
Vitamin B3 0.513mg 0.991mg Tomato sauce
Vitamin B5 0.373mg 0.309mg Soy milk
Vitamin B6 0.077mg 0.098mg Tomato sauce
Folate 18µg 9µg Soy milk
Vitamin K 3µg 2.8µg Soy milk
Tryptophan 0.038mg 0.009mg Soy milk
Threonine 0.108mg 0.037mg Soy milk
Isoleucine 0.114mg 0.025mg Soy milk
Leucine 0.186mg 0.034mg Soy milk
Lysine 0.131mg 0.037mg Soy milk
Methionine 0.027mg 0.008mg Soy milk
Phenylalanine 0.113mg 0.036mg Soy milk
Valine 0.117mg 0.025mg Soy milk
Histidine 0.061mg 0.02mg Soy milk
Saturated Fat 0.205g 0.041g Tomato sauce
Monounsaturated Fat 0.401g 0.044g Soy milk
Polyunsaturated fat 0.961g 0.121g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Tomato sauce
Minerals Daily Need Coverage Score
19%
Soy milk
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 6)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.8)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.