Soy Milk vs. Egg
Nutrition comparison of Soy Milk and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and egg:
- Both egg and soy milk are high in calcium.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than soy milk.
- Soy milk has 14.2 times less saturated fat than egg.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and soy milk has 70% less calories than egg - egg has 143 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Egg | |
|---|---|---|
| Protein | 24% | 36% |
| Carbohydrates | 45% | 2% |
| Fat | 31% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and soy milk are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than egg - soy milk has 0.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and soy milk contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 383% more protein than soy milk - egg has 12.6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 14.2 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both egg and soy milk are low in trans fat - egg has 0.04g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and soy milk has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 191% more Vitamin A than soy milk - egg has 160ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than soy milk - egg has 82iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Egg and soy milk contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Egg and soy milk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more niacin. Both soy milk and egg contain significant amounts of thiamin and Vitamin B12.
| Soy Milk | Egg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.04 MG |
| Riboflavin | 0.184 MG | 0.457 MG |
| Niacin | 0.425 MG | 0.075 MG |
| Pantothenic acid | ~ | 1.533 MG |
| Vitamin B6 | 0.031 MG | 0.17 MG |
| Folate | 9 UG | 47 UG |
| Vitamin B12 | 0.85 UG | 0.89 UG |
Minerals
calcium
Both egg and soy milk are high in calcium. Soy milk has 120% more calcium than egg - egg has 56mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Egg has 317% more iron than soy milk - egg has 1.8mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Egg and soy milk contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than soy milk per 100 grams. Both soy milk and egg contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Egg | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.075 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Egg | |
|---|---|---|
| linoleic acid | 0.584 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.584 G | 1.577 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 Egg .
Soy Milk g
()
|
Daily Values (%) |
Egg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or soy milk contain more calories in 100 grams?Egg is high in calories and soy milk has 70% less calories than egg - egg has 143 calories in 100g and soy milk has 43 calories.
Is egg or soy milk better for protein?
Egg is a fantastic source of protein and it has 380% more protein than soy milk - egg has 12.6g of protein per 100 grams and soy milk has 2.6g of protein.
Does egg or soy milk have more carbohydrates?
By weight, both egg and soy milk are low in carbohydrates - egg has 0.72g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does egg or soy milk contain more calcium?
Both egg and soy milk are high in calcium. Soy milk has 120% more calcium than egg - egg has 56mg of calcium in 100 grams and soy milk has 123mg of calcium.