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Soy milk vs. Soybean — In-Depth Nutrition Comparison

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How are soy milk and soybeans different?

  • Soybeans have more iron, copper, phosphorus, manganese, fiber, vitamin B2, magnesium, vitamin K, vitamin B6, and potassium than soy milk.
  • Daily need coverage for iron for soybeans is 56% higher.
  • Soybeans have a lower glycemic index (14) than soy milk (37).

Soymilk, original, and vanilla, unfortified and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

Infographic

Soy milk vs Soybean 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%
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +244%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +336.4%
Contains more IronIron +703.1%
Contains more CopperCopper +218%
Contains more ZincZinc +858.3%
Contains more PhosphorusPhosphorus +371.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +269.5%
Contains more SeleniumSelenium +52.1%

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%
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B6Vitamin B6 +203.9%
Contains more Vitamin KVitamin K +540%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Soybean DV% diff.
Iron 0.64mg 5.14mg 56%
Copper 0.128mg 0.407mg 31%
Protein 3.27g 18.21g 30%
Phosphorus 52mg 245mg 28%
Polyunsaturated fat 0.961g 5.064g 27%
Manganese 0.223mg 0.824mg 26%
Fiber 0.6g 6g 22%
Vitamin B2 0.069mg 0.285mg 17%
Magnesium 25mg 86mg 15%
Vitamin K 3µg 19.2µg 14%
Potassium 118mg 515mg 12%
Vitamin B6 0.077mg 0.234mg 12%
Fats 1.75g 8.97g 11%
Zinc 0.12mg 1.15mg 9%
Folate 18µg 54µg 9%
Calcium 25mg 102mg 8%
Vitamin B1 0.06mg 0.155mg 8%
Calories 54kcal 172kcal 6%
Selenium 4.8µg 7.3µg 5%
Saturated fat 0.205g 1.297g 5%
Vitamin B5 0.373mg 0.179mg 4%
Choline 23.6mg 47.5mg 4%
Monounsaturated fat 0.401g 1.981g 4%
Vitamin C 0mg 1.7mg 2%
Sodium 51mg 1mg 2%
Vitamin E 0.11mg 0.35mg 2%
Carbs 6.28g 8.36g 1%
Vitamin B3 0.513mg 0.399mg 1%
Protein per 100 calories 6.1g 11g N/A
Calories per 10 g protein 165kcal 94kcal N/A
Weight per 100 calories 185g 58g N/A
Unsaturated / Saturated Fat ratio 6.6 5.4 N/A
Net carbs 5.68g 2.36g N/A
Sugar 3.99g 3g N/A
Tryptophan 0.038mg 0.242mg 0%
Threonine 0.108mg 0.723mg 0%
Isoleucine 0.114mg 0.807mg 0%
Leucine 0.186mg 1.355mg 0%
Lysine 0.131mg 1.108mg 0%
Methionine 0.027mg 0.224mg 0%
Phenylalanine 0.113mg 0.869mg 0%
Valine 0.117mg 0.831mg 0%
Histidine 0.061mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more WaterWater +40.8%
Contains more ProteinProtein +456.9%
Contains more FatsFats +412.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +193.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +394%
Contains more Poly. FatPolyunsaturated fat +427%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.