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

Compare

A recap on the differences between palm oil and soy milk

Palm oil has more vitamin E; however, soy milk is higher in copper, selenium, iron, vitamin B5, phosphorus, magnesium, vitamin B6, and vitamin B2.
Palm oil covers your daily saturated fat needs 245% more than soy milk.
Soy milk contains 145 times less vitamin E than palm oil. Palm oil contains 15.94mg of vitamin E, while soy milk contains 0.11mg.
Soy milk has less saturated fat.
The glycemic index of soy milk is higher.

Food varieties used in this article are Oil, palm and Soymilk, original, and vanilla, unfortified.

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.

Palm oil

Soy milk

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+6300%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more SeleniumSelenium	+∞%

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.

Palm oil

Soy milk

Contains more Vitamin EVitamin E	+14390.9%
Contains more Vitamin KVitamin K	+166.7%

Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	49.3g	0.205g	223%
Fats	100g	1.75g	151%
Vitamin E	15.94mg	0.11mg	106%
Monounsaturated fat	37g	0.401g	91%
Polyunsaturated fat	9.3g	0.961g	56%
Calories	884kcal	54kcal	42%
Copper	0mg	0.128mg	14%
Manganese		0.223mg	10%
Selenium	0µg	4.8µg	9%
Iron	0.01mg	0.64mg	8%
Protein	0g	3.27g	7%
Phosphorus	0mg	52mg	7%
Vitamin B5	0mg	0.373mg	7%
Magnesium	0mg	25mg	6%
Vitamin B6	0mg	0.077mg	6%
Vitamin B1	0mg	0.06mg	5%
Vitamin B2	0mg	0.069mg	5%
Folate	0µg	18µg	5%
Vitamin K	8µg	3µg	4%
Choline	0.3mg	23.6mg	4%
Calcium	0mg	25mg	3%
Potassium	0mg	118mg	3%
Vitamin B3	0mg	0.513mg	3%
Carbs	0g	6.28g	2%
Fiber	0g	0.6g	2%
Sodium	0mg	51mg	2%
Zinc	0mg	0.12mg	1%
Protein per 100 calories	0g	6.1g	N/A
Calories per 10 g protein		165kcal	N/A
Weight per 100 calories	11g	185g	N/A
Unsaturated / Saturated Fat ratio	0.94	6.6	N/A
Net carbs	0g	5.68g	N/A
Sugar	0g	3.99g	N/A
Tryptophan	0mg	0.038mg	0%
Threonine	0mg	0.108mg	0%
Isoleucine	0mg	0.114mg	0%
Leucine	0mg	0.186mg	0%
Lysine	0mg	0.131mg	0%
Methionine	0mg	0.027mg	0%
Phenylalanine	0mg	0.113mg	0%
Valine	0mg	0.117mg	0%
Histidine	0mg	0.061mg	0%