Soy Milk vs. Kefir
Nutrition comparison of Soy Milk and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and kefir:
- Both kefir and soy milk are high in calcium.
- Kefir is an excellent source of Vitamin A.
- Soy milk has more niacin and Vitamin B12, however, kefir contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and soy milk contain similar amounts of calories - kefir has 43 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, heavier in fat and similar to kefir for carbs. Soy milk has a macronutrient ratio of 24:46:31 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Kefir | |
|---|---|---|
| Protein | 24% | 35% |
| Carbohydrates | 46% | 44% |
| Fat | 31% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and soy milk are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than kefir - soy milk has 0.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and soy milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Kefir and soy milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both kefir and soy milk are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both kefir and soy milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Both kefir and soy milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Kefir and soy milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 211% more Vitamin A than soy milk - kefir has 171ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than soy milk - kefir has 41iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Kefir and soy milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Kefir and soy milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more niacin and Vitamin B12, however, kefir contains more pantothenic acid. Both soy milk and kefir contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Soy Milk | Kefir | |
|---|---|---|
| Thiamin | 0.029 MG | 0.03 MG |
| Riboflavin | 0.184 MG | 0.135 MG |
| Niacin | 0.425 MG | 0.15 MG |
| Pantothenic acid | ~ | 0.385 MG |
| Vitamin B6 | 0.031 MG | 0.058 MG |
| Folate | 9 UG | 13 UG |
| Vitamin B12 | 0.85 UG | 0.29 UG |
Minerals
calcium
Both kefir and soy milk are high in calcium. Kefir has a little more calcium (6%) than soy milk by weight - kefir has 130mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Kefir and soy milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Kefir has 34% more potassium than soy milk - kefir has 164mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Soy Milk | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.006 G |
| DPA | ~ | 0.001 G |
| Total | 0.075 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than kefir per 100 grams.
| Soy Milk | Kefir | |
|---|---|---|
| linoleic acid | 0.584 G | 0.042 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.584 G | 0.044 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 (%) |
Kefir 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 kefir or soy milk contain more calories in 100 grams?Kefir and soy milk contain similar amounts of calories - kefir has 43 calories in 100g and soy milk has 43 calories.
Is kefir or soy milk better for protein?
Kefir and soy milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and soy milk has 2.6g of protein.
Does kefir or soy milk have more carbohydrates?
By weight, both kefir and soy milk are low in carbohydrates - kefir has 4.8g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does kefir or soy milk contain more calcium?
Both kefir and soy milk are high in calcium. Kefir has a little more calcium ( 10%) than soy milk by weight - kefir has 130mg of calcium in 100 grams and soy milk has 123mg of calcium.