Soy Milk vs. Avocado
Nutrition comparison of Soy Milk and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and avocado:
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than soy milk.
- Avocado is an excellent source of dietary fiber and potassium.
- Soy milk has 9.3 times less saturated fat than avocado.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and soy milk has 74% less calories than avocado - avocado has 167 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Avocado | |
|---|---|---|
| Protein | 24% | 4% |
| Carbohydrates | 46% | 19% |
| Fat | 31% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and soy milk contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 33 times more dietary fiber than soy milk - avocado has 6.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Avocado and soy milk contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Avocado and soy milk contain similar amounts of protein - avocado has 2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 9.3 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than soy milk - avocado has 8.8mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 686% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than avocado - soy milk has 3.7iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 16 times more Vitamin E than soy milk - avocado has 2mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Avocado and soy milk contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and avocado contain significant amounts of riboflavin.
| Soy Milk | Avocado | |
|---|---|---|
| Thiamin | 0.029 MG | 0.075 MG |
| Riboflavin | 0.184 MG | 0.143 MG |
| Niacin | 0.425 MG | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | 0.031 MG | 0.287 MG |
| Folate | 9 UG | 89 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 846% more calcium than avocado - avocado has 13mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Avocado and soy milk contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Avocado is an excellent source of potassium and it has 316% more potassium than soy milk - avocado has 507mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Soy Milk | Avocado | |
|---|---|---|
| beta-carotene | 2 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and avocado contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.125 G |
| Total | 0.075 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Avocado | |
|---|---|---|
| linoleic acid | 0.584 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.584 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Milk g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or soy milk contain more calories in 100 grams?Avocado is high in calories and soy milk has 70% less calories than avocado - avocado has 167 calories in 100g and soy milk has 43 calories.
Does avocado or soy milk have more carbohydrates?
By weight, avocado and soy milk contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does avocado or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 850% more calcium than avocado - avocado has 13mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does avocado or soy milk contain more potassium?
Avocado is a rich source of potassium and it has 320% more potassium than soy milk - avocado has 507mg of potassium in 100 grams and soy milk has 122mg of potassium.