Soy Milk vs. Kiwi
Nutrition comparison of Soy Milk and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and kiwi:
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Soy milk has 59% less sugar than kiwi.
- Soy milk has 66% less carbohydrates than kiwi.
- Soy milk has more riboflavin and Vitamin B12, however, kiwi contains more pantothenic acid, Vitamin B6 and folate.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and soy milk contain similar amounts of calories - kiwi has 61 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Kiwi | |
|---|---|---|
| Protein | 24% | 7% |
| Carbohydrates | 46% | 87% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 66% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 14 times more dietary fiber than soy milk - kiwi has 3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy milk has 59% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Kiwi and soy milk contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both kiwi and soy milk are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than soy milk - kiwi has 92.7mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 12 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than kiwi - soy milk has 3.7iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and soy milk contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Kiwi has 12 times more Vitamin K than soy milk - kiwi has 40.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more riboflavin and Vitamin B12, however, kiwi contains more pantothenic acid, Vitamin B6 and folate. Both soy milk and kiwi contain significant amounts of thiamin and niacin.
| Soy Milk | Kiwi | |
|---|---|---|
| Thiamin | 0.029 MG | 0.027 MG |
| Riboflavin | 0.184 MG | 0.025 MG |
| Niacin | 0.425 MG | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | 0.031 MG | 0.063 MG |
| Folate | 9 UG | 25 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 262% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Kiwi and soy milk contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 156% more potassium than soy milk - kiwi has 312mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.042 G |
| Total | 0.075 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than kiwi per 100 grams.
| Soy Milk | Kiwi | |
|---|---|---|
| linoleic acid | 0.584 G | 0.246 G |
| Total | 0.584 G | 0.246 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 (%) |
Kiwi 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 kiwi or soy milk contain more calories in 100 grams?Kiwi and soy milk contain similar amounts of calories - kiwi has 61 calories in 100g and soy milk has 43 calories.
Does kiwi or soy milk have more carbohydrates?
By weight, soy milk has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does kiwi or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 260% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does kiwi or soy milk contain more potassium?
Kiwi is a rich source of potassium and it has 160% more potassium than soy milk - kiwi has 312mg of potassium in 100 grams and soy milk has 122mg of potassium.