Soy Milk vs. Asparagus
Nutrition comparison of Soy Milk and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and asparagus:
- Asparagus has 53% less calories than soy milk.
- Asparagus has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 53% less calories than soy milk - asparagus has 20 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, lighter in carbs and much heavier in fat compared to asparagus per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Asparagus | |
|---|---|---|
| Protein | 24% | 34% |
| Carbohydrates | 46% | 61% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and soy milk are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 950% more dietary fiber than soy milk - asparagus has 2.1g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Asparagus and soy milk contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Asparagus and soy milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both asparagus and soy milk are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than soy milk - asparagus has 5.6mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Asparagus and soy milk contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than asparagus - soy milk has 3.7iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and soy milk contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Asparagus has 12 times more Vitamin K than soy milk - asparagus has 41.6ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and asparagus contain significant amounts of riboflavin.
| Soy Milk | Asparagus | |
|---|---|---|
| Thiamin | 0.029 MG | 0.143 MG |
| Riboflavin | 0.184 MG | 0.141 MG |
| Niacin | 0.425 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 0.031 MG | 0.091 MG |
| Folate | 9 UG | 52 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 413% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Asparagus is a great source of iron and it has 410% more iron than soy milk - asparagus has 2.1mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Asparagus is a great source of potassium and it has 66% more potassium than soy milk - asparagus has 202mg 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 | Asparagus | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Soy Milk | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.01 G |
| Total | 0.075 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than asparagus per 100 grams.
| Soy Milk | Asparagus | |
|---|---|---|
| linoleic acid | 0.584 G | 0.04 G |
| Total | 0.584 G | 0.04 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 (%) |
Asparagus 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 asparagus or soy milk contain more calories in 100 grams?Asparagus has 50% less calories than soy milk - asparagus has 20 calories in 100g and soy milk has 43 calories.
Is asparagus or soy milk better for protein?
Asparagus and soy milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and soy milk has 2.6g of protein.
Does asparagus or soy milk have more carbohydrates?
By weight, both asparagus and soy milk are low in carbohydrates - asparagus has 3.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does asparagus or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 410% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and soy milk has 123mg of calcium.