Soy Milk vs. Chicken
Nutrition comparison of Soy Milk and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and chicken:
- Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Chicken is an excellent source of potassium and protein.
- For omega-3 fatty acids, chicken has more dha and dpa than soy milk.
- Soy milk has 14.1 times less saturated fat than chicken.
- Soy milk has signficantly less cholesterol than chicken.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and soy milk has 77% less calories than chicken - chicken has 189 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Chicken | |
|---|---|---|
| Protein | 24% | 49% |
| Carbohydrates | 45% | ~ |
| Fat | 31% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and chicken are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than chicken - soy milk has 0.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 795% more protein than soy milk - chicken has 23.3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 14.1 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both chicken and soy milk are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has more Vitamin A than chicken - soy milk has 55ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than chicken - soy milk has 3.7iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and soy milk contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Chicken and soy milk contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6. Both soy milk and chicken contain significant amounts of riboflavin, folate and Vitamin B12.
| Soy Milk | Chicken | |
|---|---|---|
| Thiamin | 0.029 MG | 0.121 MG |
| Riboflavin | 0.184 MG | 0.302 MG |
| Niacin | 0.425 MG | 7.107 MG |
| Pantothenic acid | ~ | 1.327 MG |
| Vitamin B6 | 0.031 MG | 0.538 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | 0.85 UG | 0.51 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 14 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Chicken has 121% more iron than soy milk - chicken has 0.93mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Chicken is an excellent source of potassium and it has 455% more potassium than soy milk - chicken has 677mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than soy milk per 100 grams. Both soy milk and chicken contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.075 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Chicken | |
|---|---|---|
| linoleic acid | 0.584 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.584 G | 1.838 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Milk or Chicken .
Soy Milk g
()
|
Daily Values (%) |
Cooked Chicken 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 % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 chicken or soy milk contain more calories in 100 grams?Chicken is high in calories and soy milk has 80% less calories than chicken - chicken has 189 calories in 100g and soy milk has 43 calories.
Is chicken or soy milk better for protein?
Chicken is a fantastic source of protein and it has 800% more protein than soy milk - chicken has 23.3g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy milk or chicken have more carbohydrates?
By weight, both soy milk and chicken are low in carbohydrates - soy milk has 4.9g of carbs for 100g and chicken has no carbs..
Does chicken or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 14 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does chicken or soy milk contain more potassium?
Chicken is a rich source of potassium and it has 460% more potassium than soy milk - chicken has 677mg of potassium in 100 grams and soy milk has 122mg of potassium.