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  6. Soy milk vs. White bread

Soy milk vs. White bread — In-Depth Nutrition Comparison

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How are soy milk and white bread different?

  • White bread has more vitamin B1, iron, selenium, vitamin B3, folate, manganese, vitamin B2, calcium, and fiber than soy milk.
  • Daily need coverage for vitamin B1 for white bread is 39% higher.
  • Soy milk has less sodium.
  • Soy milk has a lower glycemic index (37) than white bread (73).

Soymilk, original and vanilla, unfortified and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Soy milk vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more CopperCopper +26.7%
Contains less SodiumSodium -89.6%
Contains more CalciumCalcium +476%
Contains more IronIron +464.1%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +140.4%
Contains more SeleniumSelenium +358.3%
~equal in Magnesium ~23mg
~equal in Potassium ~126mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +61.6%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +788.3%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B3Vitamin B3 +831.8%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +516.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +141.8%
Contains more ProteinProtein +170.6%
Contains more FatsFats +90.3%
Contains more CarbsCarbs +686.9%
Contains more OtherOther +204.6%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +49.4%
Contains more Poly. FatPolyunsaturated fat +66.7%

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

All nutrients comparison - raw data values

Nutrient Soy milk White bread DV% diff.
Vitamin B1 0.06mg 0.533mg 39%
Iron 0.64mg 3.61mg 37%
Selenium 4.8µg 22µg 31%
Vitamin B3 0.513mg 4.78mg 27%
Folate 18µg 111µg 23%
Sodium 51mg 490mg 19%
Starch 37.17g 15%
Manganese 0.223mg 0.536mg 14%
Carbs 6.28g 49.42g 14%
Vitamin B2 0.069mg 0.243mg 13%
Calcium 25mg 144mg 12%
Protein 3.27g 8.85g 11%
Calories 54kcal 266kcal 11%
Fiber 0.6g 2.7g 8%
Phosphorus 52mg 98mg 7%
Zinc 0.12mg 0.74mg 6%
Polyunsaturated fat 0.961g 1.602g 4%
Fructose 2.43g 3%
Vitamin B5 0.373mg 0.536mg 3%
Copper 0.128mg 0.101mg 3%
Fats 1.75g 3.33g 2%
Vitamin K 3µg 0.2µg 2%
Choline 23.6mg 14.6mg 2%
Saturated fat 0.205g 0.698g 2%
Vitamin E 0.11mg 0.22mg 1%
Vitamin B6 0.077mg 0.087mg 1%
Net carbs 5.68g 46.72g N/A
Magnesium 25mg 23mg 0%
Potassium 118mg 126mg 0%
Sugar 3.99g 5.67g N/A
Trans fat 0g 0.027g N/A
Monounsaturated fat 0.401g 0.599g 0%
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk White bread
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
33%
White bread
Minerals Daily Need Coverage Score
19%
Soy milk
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $1.8)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 439mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 0.493g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.