Soy Milk vs. Coconut
Nutrition comparison of Soy Milk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Soy milk has 68% less carbohydrates than coconut.
- Soy milk has more riboflavin and Vitamin B12, however, coconut contains more pantothenic acid and folate.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and soy milk has 88% less calories than coconut - coconut has 354 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 coconut per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Coconut | |
|---|---|---|
| Protein | 24% | 4% |
| Carbohydrates | 46% | 16% |
| Fat | 31% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 68% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 44 times more dietary fiber than soy milk - coconut has 9g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Coconut and soy milk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Coconut and soy milk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Coconut is high in saturated fat and soy milk has 99% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than soy milk - coconut has 3.3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than coconut - soy milk has 55ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than coconut - soy milk has 3.7iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and soy milk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Coconut and soy milk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more riboflavin and Vitamin B12, however, coconut contains more pantothenic acid and folate. Both soy milk and coconut contain significant amounts of thiamin, niacin and Vitamin B6.
| Soy Milk | Coconut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.066 MG |
| Riboflavin | 0.184 MG | 0.02 MG |
| Niacin | 0.425 MG | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | 0.031 MG | 0.054 MG |
| Folate | 9 UG | 26 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 779% more calcium than coconut - coconut has 14mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Coconut is a great source of iron and it has 479% more iron than soy milk - coconut has 2.4mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Coconut is an excellent source of potassium and it has 192% more potassium than soy milk - coconut has 356mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both soy milk and coconut contain significant amounts of linoleic acid.
| Soy Milk | Coconut | |
|---|---|---|
| linoleic acid | 0.584 G | 0.366 G |
| Total | 0.584 G | 0.366 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 244g
(
cup
)
|
Daily Values (%) |
Coconut 80g
(
cup, shredded
)
|
|||||
|---|---|---|---|---|---|---|---|
| 105KCAL 5% |
|
5% | calories | 170% |
|
283KCAL 14% | |
| 12G 5% |
|
5% | carbohydrates | 5% |
|
12G 5% | |
| 0.49G 2% |
|
5% | dietary fiber | >999% |
|
7.2G 29% | |
| 8.9G | 78% | sugar | 5% | 5G | |||
| 3.6G 6% |
|
5% | total fat | 650% |
|
27G 42% | |
| 0.5G 3% |
|
5% | saturated fat | >999% |
|
24G 132% | |
| 0.93G | 5% | monounsaturated fat | 18% | 1.1G | |||
| 2.1G | 624% | polyunsaturated fat | 5% | 0.29G | |||
| 115MG 8% |
|
619% | sodium | 5% |
|
16MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 134UG 19% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
2.6MG 4% | ||
| 9IU 2% |
|
>999% | Vitamin D | 5% |
|
||
| 300MG 30% |
|
>999% | calcium | 5% |
|
11MG 1% | |
| 1MG 6% |
|
5% | iron | 90% |
|
1.9MG 11% | |
| 37MG 12% |
|
42% | magnesium | 5% |
|
26MG 8% | |
| 298MG 13% |
|
5% | potassium | 5% |
|
285MG 12% | |
| 0.07MG 6% |
|
40% | thiamin (Vit B1) | 5% |
|
0.05MG 5% | |
| 0.45MG 41% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.02MG 2% | |
| 1MG 7% |
|
133% | niacin (Vit B3) | 5% |
|
0.43MG 3% | |
| 0.08MG 6% |
|
100% | Vitamin B6 | 5% |
|
0.04MG 3% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.24MG 5% | ||
| 22UG 6% |
|
5% | folate (Vit B9) | 5% |
|
21UG 5% | |
| 2.1UG 86% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.27MG 2% |
|
42% | Vitamin E | 5% |
|
0.19MG 1% | |
| 7.3UG 8% |
|
>999% | Vitamin K | 5% |
|
0.16UG 0.2% | |
| 6.3G 13% |
|
133% | protein | 5% |
|
2.7G 5% | |
| 58MG 14% |
|
498% | choline | 5% |
|
9.7MG 2% | |
| 0.4MG 34% |
|
14% | copper | 5% |
|
0.35MG 29% | |
|
|
5% | manganese | >999% |
|
1.2MG 67% | ||
| 105MG 15% |
|
17% | phosphorus | 5% |
|
90MG 13% | |
| 5.6UG 10% |
|
5% | selenium | 45% |
|
8.1UG 15% | |
| 0.63MG 8% |
|
5% | zinc | 40% |
|
0.88MG 11% | |
| 220G | 479% | Water | 5% | 38G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), cholesterol, trans fat. |
|||||||
FAQ
Does coconut or soy milk contain more calories in 100 grams?Coconut is high in calories and soy milk has 90% less calories than coconut - coconut has 354 calories in 100g and soy milk has 43 calories.
Does coconut or soy milk have more carbohydrates?
By weight, soy milk has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does coconut or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 780% more calcium than coconut - coconut has 14mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does coconut or soy milk contain more potassium?
Coconut is a rich source of potassium and it has 190% more potassium than soy milk - coconut has 356mg of potassium in 100 grams and soy milk has 122mg of potassium.