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Soy milk vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between soy milk and avocados?

  • Soy milk is higher in selenium, yet avocados are higher in fiber, vitamin B5, folate, vitamin K, vitamin B6, vitamin E, vitamin C, and potassium.
  • Avocados' daily need coverage for fiber is 24% more.
  • Soy milk has 12 times more selenium than avocados. While soy milk has 4.8µg of selenium, avocados have only 0.4µg.
  • The amount of saturated fat in soy milk is lower.

We used Soymilk, original, and vanilla, unfortified and Avocados, raw, all commercial varieties types in this article.

Infographic

Soy milk vs Avocado 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +108.3%
Contains more IronIron +16.4%
Contains more ManganeseManganese +57%
Contains more SeleniumSelenium +1100%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +311%
Contains more CopperCopper +48.4%
Contains more ZincZinc +433.3%
Contains less SodiumSodium -86.3%
~equal in Phosphorus ~52mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Avocado
Avocado
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1781.8%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B5Vitamin B5 +272.4%
Contains more Vitamin B6Vitamin B6 +233.8%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Avocado DV% diff.
Fiber 0.6g 6.7g 24%
Monounsaturated fat 0.401g 9.799g 23%
Fats 1.75g 14.66g 20%
Vitamin B5 0.373mg 1.389mg 20%
Folate 18µg 81µg 16%
Vitamin K 3µg 21µg 15%
Vitamin B6 0.077mg 0.257mg 14%
Vitamin E 0.11mg 2.07mg 13%
Vitamin C 0mg 10mg 11%
Potassium 118mg 485mg 11%
Saturated fat 0.205g 2.126g 9%
Selenium 4.8µg 0.4µg 8%
Vitamin B3 0.513mg 1.738mg 8%
Copper 0.128mg 0.19mg 7%
Polyunsaturated fat 0.961g 1.816g 6%
Calories 54kcal 160kcal 5%
Zinc 0.12mg 0.64mg 5%
Vitamin B2 0.069mg 0.13mg 5%
Manganese 0.223mg 0.142mg 4%
Protein 3.27g 2g 3%
Sodium 51mg 7mg 2%
Choline 23.6mg 14.2mg 2%
Carbs 6.28g 8.53g 1%
Magnesium 25mg 29mg 1%
Calcium 25mg 12mg 1%
Iron 0.64mg 0.55mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B1 0.06mg 0.067mg 1%
Protein per 100 calories 6.1g 1.3g N/A
Calories per 10 g protein 165kcal 800kcal N/A
Weight per 100 calories 185g 63g N/A
Unsaturated / Saturated Fat ratio 6.6 5.5 N/A
Net carbs 5.68g 1.83g N/A
Sugar 3.99g 0.66g N/A
Starch 0.11g 0%
Phosphorus 52mg 52mg 0%
Tryptophan 0.038mg 0.025mg 0%
Threonine 0.108mg 0.073mg 0%
Isoleucine 0.114mg 0.084mg 0%
Leucine 0.186mg 0.143mg 0%
Lysine 0.131mg 0.132mg 0%
Methionine 0.027mg 0.038mg 0%
Phenylalanine 0.113mg 0.097mg 0%
Valine 0.117mg 0.107mg 0%
Histidine 0.061mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +63.5%
Contains more WaterWater +20.2%
Contains more FatsFats +737.7%
Contains more CarbsCarbs +35.8%
Contains more OtherOther +143.1%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +2343.6%
Contains more Poly. FatPolyunsaturated fat +89%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.