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Soy milk vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between soy milk and vegetable

  • Soy milk has more selenium and polyunsaturated fat; however, vegetable has more vitamin A, vitamin K, fiber, and manganese.
  • Daily need coverage for vitamin A for vegetable is 85% higher.
  • Vegetable has 16 times less selenium than soy milk. Soy milk has 4.8µg of selenium, while vegetable has 0.3µg.
  • Vegetable has a higher glycemic index than soy milk.

Food types used in this article are Soymilk, original and vanilla, unfortified and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Soy milk vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +13.6%
Contains more CopperCopper +54.2%
Contains more SeleniumSelenium +1500%
Contains more PotassiumPotassium +43.2%
Contains more IronIron +28.1%
Contains more ZincZinc +308.3%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +70%
~equal in Calcium ~25mg
~equal in Phosphorus ~51mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B5Vitamin B5 +147%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin B3Vitamin B3 +65.9%
Contains more Vitamin KVitamin K +683.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg
~equal in Choline ~24.1mg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +1066.7%
Contains more CarbsCarbs +108.4%
~equal in Water ~83.23g
~equal in Other ~0.67g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +3910%
Contains more Poly. FatPolyunsaturated fat +1234.7%
Contains less Sat. FatSaturated fat -84.9%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy milk Vegetable DV% diff.
Vitamin A 0µg 214µg 24%
Vitamin K 3µg 23.5µg 17%
Fiber 0.6g 4.4g 15%
Selenium 4.8µg 0.3µg 8%
Manganese 0.223mg 0.379mg 7%
Polyunsaturated fat 0.961g 0.072g 6%
Copper 0.128mg 0.083mg 5%
Vitamin B2 0.069mg 0.12mg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin B5 0.373mg 0.151mg 4%
Zinc 0.12mg 0.49mg 3%
Carbs 6.28g 13.09g 2%
Potassium 118mg 169mg 2%
Iron 0.64mg 0.82mg 2%
Vitamin B3 0.513mg 0.851mg 2%
Fats 1.75g 0.15g 2%
Vitamin E 0.11mg 0.38mg 2%
Monounsaturated fat 0.401g 0.01g 1%
Saturated fat 0.205g 0.031g 1%
Calories 54kcal 65kcal 1%
Vitamin B1 0.06mg 0.071mg 1%
Protein 3.27g 2.86g 1%
Magnesium 25mg 22mg 1%
Sodium 51mg 35mg 1%
Net carbs 5.68g 8.69g N/A
Calcium 25mg 25mg 0%
Sugar 3.99g 3.12g N/A
Phosphorus 52mg 51mg 0%
Vitamin B6 0.077mg 0.074mg 0%
Folate 18µg 19µg 0%
Choline 23.6mg 24.1mg 0%
Tryptophan 0.038mg 0.029mg 0%
Threonine 0.108mg 0.115mg 0%
Isoleucine 0.114mg 0.139mg 0%
Leucine 0.186mg 0.19mg 0%
Lysine 0.131mg 0.17mg 0%
Methionine 0.027mg 0.034mg 0%
Phenylalanine 0.113mg 0.12mg 0%
Valine 0.117mg 0.149mg 0%
Histidine 0.061mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
19%
Soy milk
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.174g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.3)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.