Soy Milk vs. Broccoli
Nutrition comparison of Soy Milk and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and broccoli:
- Both broccoli and soy milk are high in calcium.
- Broccoli has more pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and soy milk contain similar amounts of calories - broccoli has 34 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 broccoli per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Broccoli | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 46% | 65% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and soy milk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 12 times more dietary fiber than soy milk - broccoli has 2.6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Broccoli and soy milk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Broccoli and soy milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both broccoli and soy milk are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than soy milk - broccoli has 89.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 77% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than broccoli - soy milk has 3.7iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and soy milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 32 times more Vitamin K than soy milk - broccoli has 101.6ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and broccoli contain significant amounts of thiamin, riboflavin and niacin.
| Soy Milk | Broccoli | |
|---|---|---|
| Thiamin | 0.029 MG | 0.071 MG |
| Riboflavin | 0.184 MG | 0.117 MG |
| Niacin | 0.425 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.031 MG | 0.175 MG |
| Folate | 9 UG | 63 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both broccoli and soy milk are high in calcium. Soy milk has 162% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Broccoli and soy milk contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 159% more potassium than soy milk - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 2 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Soy Milk | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.0215 G |
| Total | 0.075 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than broccoli per 100 grams.
| Soy Milk | Broccoli | |
|---|---|---|
| linoleic acid | 0.584 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.584 G | 0.055 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 (%) |
Broccoli 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 broccoli or soy milk contain more calories in 100 grams?Broccoli and soy milk contain similar amounts of calories - broccoli has 34 calories in 100g and soy milk has 43 calories.
Does broccoli or soy milk have more carbohydrates?
By weight, broccoli and soy milk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does broccoli or soy milk contain more calcium?
Both broccoli and soy milk are high in calcium. Soy milk has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does broccoli or soy milk contain more potassium?
Broccoli is a rich source of potassium and it has 160% more potassium than soy milk - broccoli has 316mg of potassium in 100 grams and soy milk has 122mg of potassium.