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  6. Vegetable oil vs. Soy milk

Vegetable oil vs. Soy milk — In-Depth Nutrition Comparison

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A recap on differences between Vegetable oil and Soy milk

  • Vegetable oil has more Vitamin E , and Vitamin K, however, Soy milk is higher in Copper, Manganese, Selenium, Vitamin B5, Phosphorus, Iron, and Magnesium.
  • Vegetable oil covers your daily Vitamin E needs 98% more than Soy milk.
  • Soy milk contains 70 times less Saturated Fat than Vegetable oil. Vegetable oil contains 14.367g of Saturated Fat, while Soy milk contains 0.205g.

Food varieties used in this article are Oil, corn, peanut, and olive and Soymilk, original and vanilla, unfortified.

Infographic

Vegetable oil vs Soy milk 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.
Vegetable oil
Vegetable oil
1
:
9
Soy milk
Soy milk
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +392.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +500%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +392.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +500%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Vegetable oil
Vegetable oil
2
:
7
Soy milk
Soy milk
Contains more Vitamin E +13336.4%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin E +13336.4%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable oil
Vegetable oil
1
:
4
Soy milk
Soy milk
Contains more Fats +5614.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Fats +5614.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable oil
Vegetable oil
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +11878.3%
Contains more Polyunsaturated fat +3337.4%
Contains less Saturated Fat -98.6%
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +11878.3%
Contains more Polyunsaturated fat +3337.4%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable oil Soy milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Soy milk Opinion
Net carbs 0g 5.68g Soy milk
Protein 0g 3.27g Soy milk
Fats 100g 1.75g Vegetable oil
Carbs 0g 6.28g Soy milk
Calories 884kcal 54kcal Vegetable oil
Sugar 0g 3.99g Vegetable oil
Fiber 0g 0.6g Soy milk
Calcium 0mg 25mg Soy milk
Iron 0.13mg 0.64mg Soy milk
Magnesium 0mg 25mg Soy milk
Phosphorus 0mg 52mg Soy milk
Potassium 0mg 118mg Soy milk
Sodium 0mg 51mg Vegetable oil
Zinc 0.02mg 0.12mg Soy milk
Copper 0mg 0.128mg Soy milk
Manganese 0mg 0.223mg Soy milk
Selenium 0µg 4.8µg Soy milk
Vitamin A 0IU 3IU Soy milk
Vitamin E 14.78mg 0.11mg Vegetable oil
Vitamin B1 0mg 0.06mg Soy milk
Vitamin B2 0mg 0.069mg Soy milk
Vitamin B3 0mg 0.513mg Soy milk
Vitamin B5 0mg 0.373mg Soy milk
Vitamin B6 0mg 0.077mg Soy milk
Folate 0µg 18µg Soy milk
Vitamin K 21µg 3µg Vegetable oil
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Saturated Fat 14.367g 0.205g Soy milk
Monounsaturated Fat 48.033g 0.401g Vegetable oil
Polyunsaturated fat 33.033g 0.961g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Vegetable oil
9%
Soy milk
Minerals Daily Need Coverage Score
1%
Vegetable oil
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 37)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 14.162g)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.