Soy Milk vs. Feta Cheese
Nutrition comparison of Soy Milk and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and feta cheese:
- Both feta cheese and soy milk are high in calcium.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and soy milk has 84% less calories than feta cheese - feta cheese has 265 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in carbs, much lighter in fat and similar to feta cheese for protein. Soy milk has a macronutrient ratio of 24:46:31 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Feta Cheese | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 46% | 6% |
| Fat | 31% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and soy milk are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than feta cheese - soy milk has 0.2g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 447% more protein than soy milk - feta cheese has 14.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and soy milk has 98% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Soy milk has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 127% more Vitamin A than soy milk - feta cheese has 125ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than soy milk - feta cheese has 16iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Feta cheese and soy milk contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Feta cheese and soy milk contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both soy milk and feta cheese contain significant amounts of Vitamin B12.
| Soy Milk | Feta Cheese | |
|---|---|---|
| Thiamin | 0.029 MG | 0.154 MG |
| Riboflavin | 0.184 MG | 0.844 MG |
| Niacin | 0.425 MG | 0.991 MG |
| Pantothenic acid | ~ | 0.967 MG |
| Vitamin B6 | 0.031 MG | 0.424 MG |
| Folate | 9 UG | 32 UG |
| Vitamin B12 | 0.85 UG | 1.69 UG |
Minerals
calcium
Both feta cheese and soy milk are high in calcium. Feta cheese has 301% more calcium than soy milk - feta cheese has 493mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Feta cheese and soy milk contain similar amounts of iron - feta cheese has 0.65mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy milk has 97% more potassium than feta cheese - feta cheese has 62mg 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, both soy milk and feta cheese contain small amounts of beta-carotene.
| Soy Milk | Feta Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.265 G |
| Total | 0.075 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and feta cheese contain significant amounts of linoleic acid.
| Soy Milk | Feta Cheese | |
|---|---|---|
| linoleic acid | 0.584 G | 0.326 G |
| Total | 0.584 G | 0.326 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.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Feta Cheese (Cheese, feta) .
Soy Milk g
()
|
Daily Values (%) |
Feta Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 feta cheese or soy milk contain more calories in 100 grams?Feta cheese is high in calories and soy milk has 80% less calories than feta cheese - feta cheese has 265 calories in 100g and soy milk has 43 calories.
Does feta cheese or soy milk have more carbohydrates?
By weight, both feta cheese and soy milk are low in carbohydrates - feta cheese has 3.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does feta cheese or soy milk contain more calcium?
Both feta cheese and soy milk are high in calcium. Feta cheese has 300% more calcium than soy milk - feta cheese has 493mg of calcium in 100 grams and soy milk has 123mg of calcium.