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

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A recap on the differences between soy milk and palm oil

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

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

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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.

Soy milk

Palm oil

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

Contains less SodiumSodium

-100%

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.

Soy milk

Palm oil

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	+∞%

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

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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