Soy Milk vs. Almonds
Nutrition comparison of Soy Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and almonds:
- Both almonds and soy milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Soy milk has 3.3 times less carbohydrates than almond.
- Soy milk has signficantly less saturated fat than almond.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and soy milk has 93% less calories than almond - almond has 579 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Almonds | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 46% | 14% |
| Fat | 31% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than soy milk - almond has 12.5g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Almonds and soy milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 713% more protein than soy milk - almond has 21.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both almonds and soy milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has more Vitamin A than almond - soy milk has 55ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than almond - soy milk has 3.7iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than soy milk - almond has 25.6mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and almonds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
| Soy Milk | Almonds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.205 MG |
| Riboflavin | 0.184 MG | 1.138 MG |
| Niacin | 0.425 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.031 MG | 0.137 MG |
| Folate | 9 UG | 44 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both almonds and soy milk are high in calcium. Almond has 119% more calcium than soy milk - almond has 269mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Almond is an excellent source of iron and it has 783% more iron than soy milk - almond has 3.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Almond is an excellent source of potassium and it has 501% more potassium than soy milk - almond has 733mg 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 almonds contain small amounts of beta-carotene.
| Soy Milk | Almonds | |
|---|---|---|
| beta-carotene | 2 UG | 1 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 almond per 100 grams.
| Soy Milk | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.003 G |
| Total | 0.075 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Almonds | |
|---|---|---|
| linoleic acid | 0.584 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.584 G | 12.326 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 (%) |
Almonds 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 almonds or soy milk contain more calories in 100 grams?Almond is high in calories and soy milk has 90% less calories than almond - almond has 579 calories in 100g and soy milk has 43 calories.
Does almonds or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does almonds or soy milk contain more calcium?
Both almonds and soy milk are high in calcium. Almond has 120% more calcium than soy milk - almond has 269mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does almonds or soy milk contain more iron?
Almond is an abundant source of iron and it has 780% more iron than soy milk - almond has 3.7mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does almonds or soy milk contain more potassium?
Almond is a rich source of potassium and it has 500% more potassium than soy milk - almond has 733mg of potassium in 100 grams and soy milk has 122mg of potassium.