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Soy milk vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between soy milk and olive

  • Soy milk has more manganese, vitamin B5, selenium, and phosphorus, while olive has more iron, fats, copper, fiber, and vitamin E.
  • Olive covers your daily need for iron 33% more than soy milk.
  • Soy milk contains 25 times more vitamin B5 than olive. While soy milk contains 0.373mg of vitamin B5, olive contains only 0.015mg.
  • The amount of sodium in soy milk is lower.

These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified and Olives, ripe, canned (small-extra large).

Infographic

Soy milk vs Olive infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +1375%
Contains more PhosphorusPhosphorus +1633.3%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +1015%
Contains more SeleniumSelenium +433.3%
Contains more CalciumCalcium +252%
Contains more IronIron +415.6%
Contains more CopperCopper +96.1%
Contains more ZincZinc +83.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Olive
Olive
3
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1286.5%
Contains more Vitamin B5Vitamin B5 +2386.7%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Olive DV% diff.
Iron 0.64mg 3.3mg 33%
Sodium 51mg 735mg 30%
Monounsaturated fat 0.401g 7.888g 19%
Fats 1.75g 10.68g 14%
Copper 0.128mg 0.251mg 14%
Fiber 0.6g 3.2g 10%
Vitamin E 0.11mg 1.65mg 10%
Manganese 0.223mg 0.02mg 9%
Phosphorus 52mg 3mg 7%
Selenium 4.8µg 0.9µg 7%
Vitamin B5 0.373mg 0.015mg 7%
Calcium 25mg 88mg 6%
Saturated fat 0.205g 1.415g 6%
Protein 3.27g 0.84g 5%
Magnesium 25mg 4mg 5%
Vitamin B1 0.06mg 0.003mg 5%
Vitamin B2 0.069mg 0mg 5%
Vitamin B6 0.077mg 0.009mg 5%
Folate 18µg 0µg 5%
Calories 54kcal 115kcal 3%
Potassium 118mg 8mg 3%
Vitamin B3 0.513mg 0.037mg 3%
Vitamin A 0µg 20µg 2%
Choline 23.6mg 10.3mg 2%
Vitamin C 0mg 0.9mg 1%
Zinc 0.12mg 0.22mg 1%
Vitamin K 3µg 1.4µg 1%
Protein per 100 calories 6.1g 0.73g N/A
Calories per 10 g protein 165kcal 1369kcal N/A
Weight per 100 calories 185g 87g N/A
Unsaturated / Saturated Fat ratio 6.6 6.2 N/A
Net carbs 5.68g 3.06g N/A
Carbs 6.28g 6.26g 0%
Sugar 3.99g 0g N/A
Polyunsaturated fat 0.961g 0.911g 0%
Tryptophan 0.038mg 0%
Threonine 0.108mg 0.026mg 0%
Isoleucine 0.114mg 0.031mg 0%
Leucine 0.186mg 0.05mg 0%
Lysine 0.131mg 0.032mg 0%
Methionine 0.027mg 0.012mg 0%
Phenylalanine 0.113mg 0.029mg 0%
Valine 0.117mg 0.038mg 0%
Histidine 0.061mg 0.023mg 0%

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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +289.3%
Contains more FatsFats +510.3%
~equal in Carbs ~6.26g
~equal in Water ~79.99g

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +1867.1%
~equal in Polyunsaturated fat ~0.911g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.