Soy Milk vs. Egg Yolk
Nutrition comparison of Soy Milk and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and egg yolk:
- Both egg yolk and soy milk are high in calcium.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, soy milk contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
- For omega-3 fatty acids, egg yolk has more dha and epa than soy milk.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and soy milk has 87% less calories than egg yolk - egg yolk has 322 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 egg yolk per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Egg Yolk | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 46% | 5% |
| Fat | 31% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and soy milk are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than egg yolk - soy milk has 0.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and soy milk contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 510% more protein than soy milk - egg yolk has 15.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and soy milk has 98% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and soy milk has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 593% more Vitamin A than soy milk - egg yolk has 381ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than soy milk - egg yolk has 218iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Egg yolk has 22 times more Vitamin E than soy milk - egg yolk has 2.6mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Egg yolk and soy milk contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, soy milk contains more niacin.
| Soy Milk | Egg Yolk | |
|---|---|---|
| Thiamin | 0.029 MG | 0.176 MG |
| Riboflavin | 0.184 MG | 0.528 MG |
| Niacin | 0.425 MG | 0.024 MG |
| Pantothenic acid | ~ | 2.99 MG |
| Vitamin B6 | 0.031 MG | 0.35 MG |
| Folate | 9 UG | 146 UG |
| Vitamin B12 | 0.85 UG | 1.95 UG |
Minerals
calcium
Both egg yolk and soy milk are high in calcium. Egg yolk has a little more calcium (5%) than soy milk by weight - egg yolk has 129mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Egg yolk is a great source of iron and it has 550% more iron than soy milk - egg yolk has 2.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Egg yolk and soy milk contain similar amounts of potassium - egg yolk has 109mg 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 | Egg Yolk | |
|---|---|---|
| beta-carotene | 2 UG | 88 UG |
| alpha-carotene | ~ | 38 UG |
| lutein + zeaxanthin | ~ | 1094 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than soy milk per 100 grams. Both soy milk and egg yolk contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.075 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Egg Yolk | |
|---|---|---|
| linoleic acid | 0.584 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 0.584 G | 3.976 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 (%) |
Egg Yolk 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 egg yolk or soy milk contain more calories in 100 grams?Egg yolk is high in calories and soy milk has 90% less calories than egg yolk - egg yolk has 322 calories in 100g and soy milk has 43 calories.
Does egg yolk or soy milk have more carbohydrates?
By weight, both egg yolk and soy milk are low in carbohydrates - egg yolk has 3.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does egg yolk or soy milk contain more calcium?
Both egg yolk and soy milk are high in calcium. Egg yolk has a little more calcium ( 10%) than soy milk by weight - egg yolk has 129mg of calcium in 100 grams and soy milk has 123mg of calcium.