Soy Milk vs. Orange
Nutrition comparison of Soy Milk and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and orange:
- Both orange and soy milk are high in calcium.
- Orange has more thiamin and pantothenic acid, however, soy milk contains more riboflavin and Vitamin B12.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
- Soy milk has 57% less carbohydrates than orange.
- Soy milk has 60% less sugar than orange.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and soy milk contain similar amounts of calories - orange has 46 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 orange per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Orange | |
|---|---|---|
| Protein | 24% | 6% |
| Carbohydrates | 46% | 91% |
| Fat | 31% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 57% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 11 times more dietary fiber than soy milk - orange has 2.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy milk has 60% less sugar than orange - orange has 9.1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 271% more protein than orange - orange has 0.7g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both orange and soy milk are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than soy milk - orange has 45mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 400% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than orange - soy milk has 3.7iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and soy milk contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and orange contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and orange contain significant amounts of niacin, Vitamin B6 and folate.
| Soy Milk | Orange | |
|---|---|---|
| Thiamin | 0.029 MG | 0.1 MG |
| Riboflavin | 0.184 MG | 0.04 MG |
| Niacin | 0.425 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.25 MG |
| Vitamin B6 | 0.031 MG | 0.051 MG |
| Folate | 9 UG | 17 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both orange and soy milk are high in calcium. Soy milk has 186% more calcium than orange - orange has 43mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Orange and soy milk contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Orange has 39% more potassium than soy milk - orange has 169mg 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 | Orange | |
|---|---|---|
| beta-carotene | 2 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than orange per 100 grams.
| Soy Milk | Orange | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.011 G |
| Total | 0.075 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than orange per 100 grams.
| Soy Milk | Orange | |
|---|---|---|
| linoleic acid | 0.584 G | 0.031 G |
| Total | 0.584 G | 0.031 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 (%) |
Orange 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 orange or soy milk contain more calories in 100 grams?Orange and soy milk contain similar amounts of calories - orange has 46 calories in 100g and soy milk has 43 calories.
Does orange or soy milk have more carbohydrates?
By weight, soy milk has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does orange or soy milk contain more calcium?
Both orange and soy milk are high in calcium. Soy milk has 190% more calcium than orange - orange has 43mg of calcium in 100 grams and soy milk has 123mg of calcium.