Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt
  5. Compare
  6. Yogurt vs. Soy milk

Yogurt vs. Soy milk — In-Depth Nutrition Comparison

Compare

What are the main differences between Yogurt and Soy milk?

  • Yogurt is richer in Vitamin B12, Vitamin B2, Phosphorus, Selenium, and Calcium, yet Soy milk is richer in Copper, Manganese, and Iron.
  • Yogurt's daily need coverage for Vitamin B12 is 31% higher.
  • Yogurt has 4 times more Calcium than Soy milk. Yogurt has 110mg of Calcium, while Soy milk has 25mg.

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

Infographic

Yogurt 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.
Yogurt
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%
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 +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%
Contains more MagnesiumMagnesium +127.3%
Contains more IronIron +814.3%
Contains more CopperCopper +652.9%
Contains more ManganeseManganese +2377.8%

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.
Yogurt
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% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B2Vitamin B2 +302.9%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
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
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 +211.6%
Contains more FatsFats +348.7%
Contains more CarbsCarbs +74.4%
~equal in Water ~88.05g
~equal in Other ~0.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
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
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 less Sat. FatSaturated Fat -42.9%
Contains more Mono. FatMonounsaturated Fat +656.6%
Contains more Poly. FatPolyunsaturated fat +7908.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Soy milk
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 Yogurt Soy milk Opinion
Calories 59kcal 54kcal Yogurt
Protein 10.19g 3.27g Yogurt
Fats 0.39g 1.75g Soy milk
Net carbs 3.6g 5.68g Soy milk
Carbs 3.6g 6.28g Soy milk
Cholesterol 5mg 0mg Soy milk
Magnesium 11mg 25mg Soy milk
Calcium 110mg 25mg Yogurt
Potassium 141mg 118mg Yogurt
Iron 0.07mg 0.64mg Soy milk
Sugar 3.24g 3.99g Yogurt
Fiber 0g 0.6g Soy milk
Copper 0.017mg 0.128mg Soy milk
Zinc 0.52mg 0.12mg Yogurt
Phosphorus 135mg 52mg Yogurt
Sodium 36mg 51mg Yogurt
Vitamin A 4IU 3IU Yogurt
Vitamin A 1µg 0µg Yogurt
Vitamin E 0.01mg 0.11mg Soy milk
Manganese 0.009mg 0.223mg Soy milk
Selenium 9.7µg 4.8µg Yogurt
Vitamin B1 0.023mg 0.06mg Soy milk
Vitamin B2 0.278mg 0.069mg Yogurt
Vitamin B3 0.208mg 0.513mg Soy milk
Vitamin B5 0.331mg 0.373mg Soy milk
Vitamin B6 0.063mg 0.077mg Soy milk
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 3µg Soy milk
Folate 7µg 18µg Soy milk
Trans Fat 0.006g 0g Soy milk
Choline 15.1mg 23.6mg Soy milk
Saturated Fat 0.117g 0.205g Yogurt
Monounsaturated Fat 0.053g 0.401g Soy milk
Polyunsaturated fat 0.012g 0.961g Soy milk
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
Omega-3 - ALA 0.001g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream
Soy milk
Soy milk vs Soy sauce
Soy sauce
Soy milk
Soy milk vs Soybean meal
Soybean meal
Soy milk
Soy milk vs Soybean raw
Soybean raw

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
17%
Yogurt
9%
Soy milk
Minerals Daily Need Coverage Score
19%
Yogurt
19%
Soy milk

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.