Soy Milk vs. Greek Yogurt
Nutrition comparison of Soy Milk and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and greek yogurt:
- Both greek yogurt and soy milk are high in calcium.
- Greek yogurt is a great source of protein.
- Soy milk has 5 times less saturated fat than greek yogurt.
- Soy milk has more niacin, however, greek yogurt contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 41% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and heavier in fat compared to greek yogurt per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Greek Yogurt | |
|---|---|---|
| Protein | 24% | 55% |
| Carbohydrates | 46% | 22% |
| Fat | 31% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and soy milk are low in carbohydrates - greek yogurt 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 greek yogurt - soy milk has 0.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and soy milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 283% more protein than soy milk - greek yogurt has 10g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 5 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both greek yogurt and soy milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than soy milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Greek yogurt has 64% more Vitamin A than soy milk - greek yogurt has 90ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than greek yogurt - soy milk has 3.7iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and soy milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Greek yogurt and soy milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more niacin, however, greek yogurt contains more pantothenic acid. Both soy milk and greek yogurt contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.
| Soy Milk | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.029 MG | 0.044 MG |
| Riboflavin | 0.184 MG | 0.233 MG |
| Niacin | 0.425 MG | 0.197 MG |
| Pantothenic acid | ~ | 0.47 MG |
| Vitamin B6 | 0.031 MG | 0.055 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | 0.85 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and soy milk are high in calcium. Soy milk has a little more calcium (7%) than greek yogurt by weight - greek yogurt has 115mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Greek yogurt and soy milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Greek yogurt and soy milk contain similar amounts of potassium - greek yogurt has 141mg 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 greek yogurt contain small amounts of beta-carotene.
| Soy Milk | Greek Yogurt | |
|---|---|---|
| beta-carotene | 2 UG | 6 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Soy Milk | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.007 G |
| Total | 0.075 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than greek yogurt per 100 grams.
| Soy Milk | Greek Yogurt | |
|---|---|---|
| linoleic acid | 0.584 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.584 G | 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Soy Milk g
()
|
Daily Values (%) |
Greek Yogurt 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 greek yogurt or soy milk contain more calories in 100 grams?Soy milk has 40% less calories than greek yogurt - greek yogurt has 73 calories in 100g and soy milk has 43 calories.
Is greek yogurt or soy milk better for protein?
Greek yogurt is a great source of protein and it has 280% more protein than soy milk - greek yogurt has 10g of protein per 100 grams and soy milk has 2.6g of protein.
Does greek yogurt or soy milk have more carbohydrates?
By weight, both greek yogurt and soy milk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does greek yogurt or soy milk contain more calcium?
Both greek yogurt and soy milk are high in calcium. Soy milk has a little more calcium ( 10%) than greek yogurt by weight - greek yogurt has 115mg of calcium in 100 grams and soy milk has 123mg of calcium.