Beef vs. Soy Milk
Nutrition comparison of Cooked Beef and Soy Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and soy milk:
- Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and soy milk has 84% less calories than beef - beef has 277 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to soy milk per calorie. Beef has a macronutrient ratio of 38:0:62 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Soy Milk | |
|---|---|---|
| Protein | 38% | 24% |
| Carbohydrates | ~ | 46% |
| Fat | 62% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and beef are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than beef - soy milk has 0.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 876% more protein than soy milk - beef has 25.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Beef is high in saturated fat and soy milk has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Soy milk has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has 17 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Beef and soy milk contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Beef and soy milk contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Beef and soy milk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and soy milk contain significant amounts of thiamin, riboflavin and folate.
| Beef | Soy Milk | |
|---|---|---|
| Thiamin | 0.051 MG | 0.029 MG |
| Riboflavin | 0.176 MG | 0.184 MG |
| Niacin | 4.537 MG | 0.425 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.031 MG |
| Folate | 11 UG | 9 UG |
| Vitamin B12 | 2.9 UG | 0.85 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 251% more calcium than beef - beef has 35mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Beef is a great source of iron and it has 436% more iron than soy milk - beef has 2.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Beef is a great source of potassium and it has 125% more potassium than soy milk - beef has 275mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and soy milk contain significant amounts of alpha linoleic acid (ALA).
| Beef | Soy Milk | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.075 G |
| Total | 0.056 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, both beef and soy milk contain significant amounts of linoleic acid.
| Beef | Soy Milk | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.584 G |
| Total | 0.402 G | 0.584 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.
Cooked Beef g
()
|
Daily Values (%) |
Soy Milk 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 beef or soy milk contain more calories in 100 grams?Beef is high in calories and soy milk has 80% less calories than beef - beef has 277 calories in 100g and soy milk has 43 calories.
Is beef or soy milk better for protein?
Beef is a fantastic source of protein and it has 880% more protein than soy milk - beef has 25.4g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy milk or beef have more carbohydrates?
By weight, both soy milk and beef are low in carbohydrates - soy milk has 4.9g of carbs for 100g and beef has no carbs..
Does beef or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 250% more calcium than beef - beef has 35mg of calcium in 100 grams and soy milk has 123mg of calcium.