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  6. White bread vs. Soy milk

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

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How are white bread and soy milk 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.
  • White bread contains 10 times more sodium than soy milk. While white bread contains 490mg of sodium, soy milk contains only 51mg.
  • Soy milk has a lower glycemic index (37) than white bread (73).

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

Infographic

White bread vs Soy milk 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.
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%
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%
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%
Contains more CopperCopper +26.7%
Contains less SodiumSodium -89.6%
~equal in Magnesium ~25mg
~equal in Potassium ~118mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
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%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +61.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +170.6%
Contains more FatsFats +90.3%
Contains more CarbsCarbs +686.9%
Contains more OtherOther +204.6%
Contains more WaterWater +141.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +49.4%
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains less Sat. FatSaturated fat -70.6%

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