Soy Milk vs. Collard Greens
Nutrition comparison of Soy Milk and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and collard greens:
- Both collard greens and soy milk are high in calcium.
- Collard green has more pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard greens and soy milk contain similar amounts of calories - collard green has 32 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, lighter in carbs and heavier in fat compared to collard greens per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Collard Greens | |
|---|---|---|
| Protein | 24% | 31% |
| Carbohydrates | 46% | 56% |
| Fat | 31% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and soy milk contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy milk - collard green has 4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Collard greens and soy milk contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Collard greens and soy milk contain similar amounts of protein - collard green has 3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both collard greens and soy milk are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than soy milk - collard green has 35.3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 356% more Vitamin A than soy milk - collard green has 251ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than collard green - soy milk has 3.7iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 19 times more Vitamin E than soy milk - collard green has 2.3mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 144 times more Vitamin K than soy milk - collard green has 437.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Collard green has more pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and collard greens contain significant amounts of thiamin, riboflavin and niacin.
| Soy Milk | Collard Greens | |
|---|---|---|
| Thiamin | 0.029 MG | 0.054 MG |
| Riboflavin | 0.184 MG | 0.13 MG |
| Niacin | 0.425 MG | 0.742 MG |
| Pantothenic acid | ~ | 0.267 MG |
| Vitamin B6 | 0.031 MG | 0.165 MG |
| Folate | 9 UG | 129 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both collard greens and soy milk are high in calcium. Collard green has 89% more calcium than soy milk - collard green has 232mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Collard greens and soy milk contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Collard green is a great source of potassium and it has 75% more potassium than soy milk - collard green has 213mg 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 | Collard Greens | |
|---|---|---|
| beta-carotene | 2 UG | 2991 UG |
| alpha-carotene | ~ | 14 UG |
| lutein + zeaxanthin | ~ | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.108 G |
| Total | 0.075 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than collard green per 100 grams.
| Soy Milk | Collard Greens | |
|---|---|---|
| linoleic acid | 0.584 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.584 G | 0.084 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.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Collard Greens (Collards, raw) .
Soy Milk g
()
|
Daily Values (%) |
Collard Greens 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 % |
|
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 % |
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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 collard greens or soy milk contain more calories in 100 grams?Collard greens and soy milk contain similar amounts of calories - collard green has 32 calories in 100g and soy milk has 43 calories.
Is collard greens or soy milk better for protein?
Collard greens and soy milk contain similar amounts of protein - collard green has 3g of protein per 100 grams and soy milk has 2.6g of protein.
Does collard greens or soy milk have more carbohydrates?
By weight, collard greens and soy milk contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does collard greens or soy milk contain more calcium?
Both collard greens and soy milk are high in calcium. Collard green has 90% more calcium than soy milk - collard green has 232mg of calcium in 100 grams and soy milk has 123mg of calcium.