Soy Milk vs. Pasta
Nutrition comparison of Soy Milk and Pasta
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
pasta
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and pasta:
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and soy milk has 88% less calories than pasta - pasta has 371 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 pasta per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Pasta | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 46% | 82% |
| Fat | 31% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and soy milk has 93% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 15 times more dietary fiber than soy milk - pasta has 3.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Pasta and soy milk contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 402% more protein than soy milk - pasta has 13g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both pasta and soy milk are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than pasta - soy milk has 55ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than pasta - soy milk has 3.7iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and soy milk contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Pasta and soy milk contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
| Soy Milk | Pasta | |
|---|---|---|
| Thiamin | 0.029 MG | 0.891 MG |
| Riboflavin | 0.184 MG | 0.4 MG |
| Niacin | 0.425 MG | 7.177 MG |
| Pantothenic acid | ~ | 0.431 MG |
| Vitamin B6 | 0.031 MG | 0.142 MG |
| Folate | 9 UG | 237 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 486% more calcium than pasta - pasta has 21mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Pasta is an excellent source of iron and it has 686% more iron than soy milk - pasta has 3.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Pasta is a great source of potassium and it has 83% more potassium than soy milk - pasta has 223mg 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, soy milk has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Soy Milk | Pasta | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.024 G |
| Total | 0.075 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and pasta contain significant amounts of linoleic acid.
| Soy Milk | Pasta | |
|---|---|---|
| linoleic acid | 0.584 G | 0.54 G |
| Total | 0.584 G | 0.54 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 (%) |
Pasta 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 pasta or soy milk contain more calories in 100 grams?Pasta is high in calories and soy milk has 90% less calories than pasta - pasta has 371 calories in 100g and soy milk has 43 calories.
Does pasta or soy milk have more carbohydrates?
By weight, pasta is high in carbohydrates and soy milk has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does pasta or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 490% more calcium than pasta - pasta has 21mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does pasta or soy milk contain more iron?
Pasta is an abundant source of iron and it has 690% more iron than soy milk - pasta has 3.3mg of iron in 100 grams and soy milk has 0.42mg of iron.