Soy milk vs. Whey — In-Depth Nutrition Comparison
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The main differences between soy milk and whey
- Soy milk has more copper, manganese, iron, and selenium; however, whey has more vitamin B12 and vitamin B2.
- Daily need coverage for copper for soy milk is 14% higher.
Food types used in this article are Soymilk, original, and vanilla, unfortified and Whey, sweet, fluid.
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 MagnesiumMagnesium | +212.5% |
| Contains more IronIron | +966.7% |
| Contains more CopperCopper | +3100% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains more ManganeseManganese | +22200% |
| Contains more SeleniumSelenium | +152.6% |
| Contains more CalciumCalcium | +88% |
| Contains more PotassiumPotassium | +36.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +593.2% |
| Contains more Vitamin B6Vitamin B6 | +148.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1700% |
| Contains more CholineCholine | +47.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +129% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.128mg | 0.004mg | 14% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Manganese | 0.223mg | 0.001mg | 10% |
| Vitamin B2 | 0.069mg | 0.158mg | 7% |
| Iron | 0.64mg | 0.06mg | 7% |
| Polyunsaturated fat | 0.961g | 0.011g | 6% |
| Selenium | 4.8µg | 1.9µg | 5% |
| Protein | 3.27g | 0.85g | 5% |
| Folate | 18µg | 1µg | 4% |
| Magnesium | 25mg | 8mg | 4% |
| Vitamin B6 | 0.077mg | 0.031mg | 4% |
| Vitamin B3 | 0.513mg | 0.074mg | 3% |
| Vitamin K | 3µg | 0µg | 3% |
| Fiber | 0.6g | 0g | 2% |
| Calcium | 25mg | 47mg | 2% |
| Fats | 1.75g | 0.36g | 2% |
| Vitamin B1 | 0.06mg | 0.036mg | 2% |
| Choline | 23.6mg | 16mg | 1% |
| Monounsaturated fat | 0.401g | 0.1g | 1% |
| Calories | 54kcal | 27kcal | 1% |
| Vitamin E | 0.11mg | 0mg | 1% |
| Potassium | 118mg | 161mg | 1% |
| Phosphorus | 52mg | 46mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Carbs | 6.28g | 5.14g | 0% |
| Net carbs | 5.68g | 5.14g | N/A |
| Sugar | 3.99g | 5.14g | N/A |
| Zinc | 0.12mg | 0.13mg | 0% |
| Sodium | 51mg | 54mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.373mg | 0.383mg | 0% |
| Saturated fat | 0.205g | 0.23g | 0% |
| Tryptophan | 0.038mg | 0.013mg | 0% |
| Threonine | 0.108mg | 0.054mg | 0% |
| Isoleucine | 0.114mg | 0.047mg | 0% |
| Leucine | 0.186mg | 0.078mg | 0% |
| Lysine | 0.131mg | 0.068mg | 0% |
| Methionine | 0.027mg | 0.016mg | 0% |
| Phenylalanine | 0.113mg | 0.027mg | 0% |
| Valine | 0.117mg | 0.046mg | 0% |
| Histidine | 0.061mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +284.7% |
| Contains more FatsFats | +386.1% |
| Contains more CarbsCarbs | +22.2% |
| Contains more OtherOther | +22.6% |
~equal in
Water
~93.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.9% |
| Contains more Mono. FatMonounsaturated fat | +301% |
| Contains more Poly. FatPolyunsaturated fat | +8636.4% |
