Soy milk vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between soy milk and wafer?
- Wafer is richer than soy milk in iron, copper, manganese, vitamin B2, vitamin B3, vitamin B1, phosphorus, and fiber.
- Wafer's daily need coverage for iron is 42% more.
- The amount of sodium in soy milk is lower.
- The glycemic index of soy milk is lower.
We used Soymilk, original, and vanilla, unfortified and Cookies, chocolate wafers types in this article.
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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 less SodiumSodium | -91.2% |
| Contains more MagnesiumMagnesium | +112% |
| Contains more CalciumCalcium | +24% |
| Contains more PotassiumPotassium | +78% |
| Contains more IronIron | +526.6% |
| Contains more CopperCopper | +261.7% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +212.1% |
| Contains more SeleniumSelenium | +18.8% |
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 B6Vitamin B6 | +51% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more CholineCholine | +65% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +554.5% |
| Contains more Vitamin B1Vitamin B1 | +238.3% |
| Contains more Vitamin B2Vitamin B2 | +285.5% |
| Contains more Vitamin B3Vitamin B3 | +457.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +161.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.64mg | 4.01mg | 42% |
| Copper | 0.128mg | 0.463mg | 37% |
| Sodium | 51mg | 580mg | 23% |
| Carbs | 6.28g | 72.7g | 22% |
| Polyunsaturated fat | 0.961g | 4.153g | 21% |
| Manganese | 0.223mg | 0.696mg | 21% |
| Calories | 54kcal | 433kcal | 19% |
| Fats | 1.75g | 14.2g | 19% |
| Saturated fat | 0.205g | 4.241g | 18% |
| Vitamin B2 | 0.069mg | 0.266mg | 15% |
| Vitamin B3 | 0.513mg | 2.858mg | 15% |
| Vitamin B1 | 0.06mg | 0.203mg | 12% |
| Fiber | 0.6g | 3.4g | 11% |
| Phosphorus | 52mg | 132mg | 11% |
| Monounsaturated fat | 0.401g | 4.865g | 11% |
| Zinc | 0.12mg | 1.09mg | 9% |
| Protein | 3.27g | 6.6g | 7% |
| Magnesium | 25mg | 53mg | 7% |
| Folate | 18µg | 47µg | 7% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin E | 0.11mg | 0.72mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Potassium | 118mg | 210mg | 3% |
| Selenium | 4.8µg | 5.7µg | 2% |
| Vitamin B6 | 0.077mg | 0.051mg | 2% |
| Choline | 23.6mg | 14.3mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Calcium | 25mg | 31mg | 1% |
| Vitamin K | 3µg | 2.4µg | 1% |
| Net carbs | 5.68g | 69.3g | N/A |
| Sugar | 3.99g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.373mg | 0.381mg | 0% |
| Tryptophan | 0.038mg | 0.096mg | 0% |
| Threonine | 0.108mg | 0.22mg | 0% |
| Isoleucine | 0.114mg | 0.261mg | 0% |
| Leucine | 0.186mg | 0.447mg | 0% |
| Lysine | 0.131mg | 0.281mg | 0% |
| Methionine | 0.027mg | 0.105mg | 0% |
| Phenylalanine | 0.113mg | 0.308mg | 0% |
| Valine | 0.117mg | 0.323mg | 0% |
| Histidine | 0.061mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1856.7% |
| Contains more ProteinProtein | +101.8% |
| Contains more FatsFats | +711.4% |
| Contains more CarbsCarbs | +1057.6% |
| Contains more OtherOther | +207.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +1113.2% |
| Contains more Poly. FatPolyunsaturated fat | +332.2% |
