Beverages vs Soy milk

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Beverages, Protein powder soy based is higher in more vitamins & minerals

Calories (kcal)

Beverages 388
Soy milk —

Protein (g)

Beverages 55.6
Soy milk 3.55

Carbs (g)

Beverages 28.9
Soy milk 1.29

Fat (g)

Beverages 5.56
Soy milk 2.13

Fiber (g)

Beverages 6.70
Soy milk 0

Quick answers

Which has more protein?

Beverages, Protein powder soy based — 55.6g vs 3.55g per 100g.

Which is more nutrient-dense?

Beverages, Protein powder soy based scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Beverages Soy milk
Energy
Energy 388 kcal —
Macronutrients
Water 4.13 g 92.4 g
Protein 55.6 g 3.55 g
Total lipid (fat) 5.56 g 2.13 g
Carbohydrate, by difference 28.9 g 1.29 g
Fiber, total dietary 6.70 g 0 g
Sugars, Total — 0.557 g
Fats & Fatty Acids
Fatty acids, total saturated 1.11 g 0.314 g
Fatty acids, total monounsaturated 1.06 g 0.416 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg —
Vitamins
Vitamin C, total ascorbic acid 0 mg —
Thiamin (Vitamin B1) 0.288 mg 0.063 mg
Riboflavin (Vitamin B2) 0.164 mg 0.084 mg
Niacin (Vitamin B3) 2.36 mg 0.236 mg
Vitamin B-6 — Pyridoxine 0.164 mg 0.055 mg
Biotin (Vitamin B7) 289 ug 19.7 ug
Folate, total (Vitamin B9) 0 ug —
Choline, total 313 mg —
Vitamin B-12 — Cobalamin 0 ug 0.393 ug
Vitamin A, RAE 0 ug 58.2 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0 mg 0.156 mg
Vitamin D (D2 + D3) 0 ug 0.681 ug
Minerals
Calcium, Ca 178 mg 101 mg
Iron, Fe 12.0 mg 0.542 mg
Magnesium, Mg 64.0 mg 21.5 mg
Phosphorus, P 1272 mg 68.7 mg
Potassium, K 933 mg 158 mg
Sodium, Na 733 mg 34.3 mg
Zinc, Zn 6.60 mg 0.312 mg
Copper, Cu 2.62 mg 0.108 mg
Manganese, Mn — 0.208 mg
Selenium, Se 1.30 ug 1.94 ug
Other Nutrients
Energy (Atwater General Factors) — 38 kcal
Energy (Atwater Specific Factors) — 38 kcal
Energy 1622 kj —
Nitrogen — 0.567 g
Total fat (NLEA) — 1.88 g
Ash 5.87 g 0.635 g
Carbohydrate, by summation — 0 g
Total Sugars 22.2 g —
Sucrose — 0.557 g
Glucose — 0 g
Fructose — 0 g
Lactose — 0 g
Maltose — 0 g
Galactose — 0 g
Iodine, I — 0 ug
Molybdenum, Mo — 58.4 ug
Biotin — 3.34 ug
Folic acid (Vitamin B9 — synthetic) 289 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 289 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug 58.2 ug
cis-beta-Carotene — 0 ug
trans-beta-Carotene — 0 ug
Carotene, gamma — 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Cryptoxanthin, alpha — 0 ug
Vitamin A, IU 0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
cis-Lycopene — 0 ug
trans-Lycopene — 0 ug
Lycopene 0 ug 8.22 ug
cis-Lutein/Zeaxanthin — 0.965 ug
Zeaxanthin — 7.26 ug
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 1.42 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0.874 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) 0 IU 27.2 IU
Vitamin D2 — Ergocalciferol (plant source) — 0.681 ug
Vitamin D3 — Cholecalciferol (animal / sunlight source) — 0 ug
Vitamin K1 — Phylloquinone 0 ug —
SFA 4:0 (Butyric acid) 0 g 0 g
SFA 5:0 — 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 7:0 — 0 g
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 9:0 — 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 11:0 (Undecanoic acid) — 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0.013 g 0.004 g
SFA 15:0 (Pentadecanoic acid) — 0.002 g
SFA 16:0 (Palmitic acid) 0.508 g 0.218 g
SFA 17:0 (Margaric acid) — 0.002 g
SFA 18:0 (Stearic acid) 0.170 g 0.073 g
SFA 20:0 (Arachidic acid) — 0.006 g
SFA 21:0 — 0 g
SFA 22:0 (Behenic acid) — 0.007 g
SFA 23:0 — 0 g
SFA 24:0 (Lignoceric acid) — 0.002 g
MUFA 12:1 — 0 g
MUFA 14:1 c — 0 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.013 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) — 0.002 g
MUFA 17:1 (Heptadecenoic acid) — 0.001 g
MUFA 17:1 c — 0.001 g
MUFA 18:1 (Omega-9, Oleic acid family) 1.04 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 0.409 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 20:1 c — 0.005 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
MUFA 22:1 c (Omega-9, Erucic acid — cis) — 0 g
MUFA 22:1 n-9 — 0 g
MUFA 22:1 n-11 — 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0 g
Fatty acids, total polyunsaturated 2.70 g 1.15 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.38 g —
PUFA 18:2 c — 0.988 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 0.988 g
PUFA 18:2 CLAs — 0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.320 g —
PUFA 18:3 c — 0.166 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) — 0.166 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) — 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:2 c — 0.0005625 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) — 0.0005625 g
PUFA 20:3 c — 0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) — 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) — 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) — 0 g
PUFA 22:3 — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:4c — 0 g
PUFA 20:5c — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:2 (Docosadienoic acid) — 0 g
PUFA 22:5 c — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 c — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Fatty acids, total trans-monoenoic — 0.0008125 g
TFA 14:1 t — 0 g
TFA 16:1 t — 0 g
TFA 18:1 t — 0.0008125 g
TFA 20:1 t — 0 g
TFA 22:1 t — 0 g
TFA 18:2 t not further defined — 0.001 g
TFA 18:2 t — 0.001 g
Fatty acids, total trans-polyenoic — 0 g
TFA 18:3 t — 0 g
Tryptophan (EAA) 0.722 g 0.046 g
Threonine (EAA) 2.17 g 0.128 g
Isoleucine (EAA, BCAA) 2.76 g 0.145 g
Leucine (EAA, BCAA) 4.60 g 0.249 g
Lysine (EAA) 3.55 g 0.221 g
Methionine (EAA) 0.722 g 0.046 g
Cystine (conditionally essential) 0.722 g —
Phenylalanine (EAA) 2.96 g 0.175 g
Tyrosine (conditionally essential) 2.17 g 0.124 g
Valine (EAA, BCAA) 2.83 g 0.142 g
Arginine (conditionally essential) 4.27 g 0.269 g
Histidine (EAA) 1.51 g 0.097 g
Alanine 2.43 g 0.139 g
Aspartic acid 6.58 g 0.396 g
Glutamic acid 10.8 g 0.619 g
Glycine (conditionally essential) 2.37 g 0.141 g
Proline (conditionally essential) 2.89 g 13.7 g
Serine 2.96 g 0.168 g
Hydroxyproline — 0 g
Cysteine — 0.058 g
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein — 0.457 mg
Genistein — 0.380 mg
Daidzin — 12.9 mg
Genistin — 18.8 mg
Glycitin — 1.37 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Beverages, Protein powder soy based nutrition facts Soy milk, unsweetened, plain, shelf stable nutrition facts Compare other foods →

Dig deeper — biggest differences

Copper, Cu +2330% in Beverages, Protein powder soy based Iron, Fe +2116% in Beverages, Protein powder soy based Sodium, Na +2038% in Beverages, Protein powder soy based Zinc, Zn +2017% in Beverages, Protein powder soy based

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