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Soy milk vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between soy milk and yogurt?

  • Soy milk is richer in copper, manganese, and iron, yet yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium.
  • Yogurt's daily need coverage for vitamin B12 is 31% higher.
  • Soy milk has 25 times more manganese than yogurt. Soy milk has 0.223mg of manganese, while yogurt has 0.009mg.
  • Yogurt has a lower glycemic index than soy milk.

We used Soymilk, original and vanilla, unfortified and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Soy milk vs Yogurt 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%
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +127.3%
Contains more IronIron +814.3%
Contains more CopperCopper +652.9%
Contains more ManganeseManganese +2377.8%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +19.5%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +159.6%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +102.1%

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%
Yogurt
3
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B3Vitamin B3 +146.6%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +157.1%
Contains more CholineCholine +56.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +302.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +348.7%
Contains more CarbsCarbs +74.4%
Contains more ProteinProtein +211.6%
Contains more OtherOther +10.8%
~equal in Water ~85.1g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +656.6%
Contains more Poly. FatPolyunsaturated fat +7908.3%
Contains less Sat. FatSaturated fat -42.9%

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

All nutrients comparison - raw data values

Nutrient Soy milk Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.069mg 0.278mg 16%
Protein 3.27g 10.19g 14%
Copper 0.128mg 0.017mg 12%
Phosphorus 52mg 135mg 12%
Calcium 25mg 110mg 9%
Selenium 4.8µg 9.7µg 9%
Manganese 0.223mg 0.009mg 9%
Iron 0.64mg 0.07mg 7%
Polyunsaturated fat 0.961g 0.012g 6%
Zinc 0.12mg 0.52mg 4%
Vitamin B1 0.06mg 0.023mg 3%
Vitamin K 3µg 0µg 3%
Folate 18µg 7µg 3%
Magnesium 25mg 11mg 3%
Fiber 0.6g 0g 2%
Choline 23.6mg 15.1mg 2%
Cholesterol 0mg 5mg 2%
Fats 1.75g 0.39g 2%
Vitamin B3 0.513mg 0.208mg 2%
Sodium 51mg 36mg 1%
Vitamin E 0.11mg 0.01mg 1%
Monounsaturated fat 0.401g 0.053g 1%
Potassium 118mg 141mg 1%
Carbs 6.28g 3.6g 1%
Vitamin B5 0.373mg 0.331mg 1%
Vitamin B6 0.077mg 0.063mg 1%
Calories 54kcal 59kcal 0%
Net carbs 5.68g 3.6g N/A
Sugar 3.99g 3.24g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.205g 0.117g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
19%
Soy milk
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 18)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.8)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.