Soy Milk vs. Granola
Nutrition comparison of Soy Milk and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and granola:
- Both granola and soy milk are high in calcium.
- Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Soy milk has signficantly less saturated fat than granola.
- Soy milk has signficantly less sugar than granola.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and soy milk has 91% less calories than granola - granola has 489 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, lighter in fat and similar to granola for carbs. Soy milk has a macronutrient ratio of 24:46:31 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Granola | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 46% | 44% |
| Fat | 31% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and soy milk has 91% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has 43 times more dietary fiber than soy milk - granola has 8.9g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy milk has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 426% more protein than soy milk - granola has 13.7g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both granola and soy milk are low in trans fat - granola has 0.02g of trans fat per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than soy milk - granola has 1.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 54 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than granola - soy milk has 3.7iu of Vitamin D per 100 grams and granola does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 99 times more Vitamin E than soy milk - granola has 11.1mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Granola and soy milk contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and granola contain significant amounts of riboflavin.
| Soy Milk | Granola | |
|---|---|---|
| Thiamin | 0.029 MG | 0.548 MG |
| Riboflavin | 0.184 MG | 0.354 MG |
| Niacin | 0.425 MG | 2.739 MG |
| Pantothenic acid | ~ | 0.752 MG |
| Vitamin B6 | 0.031 MG | 0.37 MG |
| Folate | 9 UG | 84 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both granola and soy milk are high in calcium. Soy milk has 62% more calcium than granola - granola has 76mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Granola is an excellent source of iron and it has 840% more iron than soy milk - granola has 4mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Granola is an excellent source of potassium and it has 342% more potassium than soy milk - granola has 539mg 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, both soy milk and granola contain small amounts of beta-carotene.
| Soy Milk | Granola | |
|---|---|---|
| beta-carotene | 2 UG | 11 UG |
| lutein + zeaxanthin | ~ | 137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Granola | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.611 G |
| EPA | ~ | 0.002 G |
| Total | 0.075 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Granola | |
|---|---|---|
| linoleic acid | 0.584 G | 7.194 G |
| other omega 6 | ~ | 0.053 G |
| Total | 0.584 G | 7.247 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 (%) |
Granola 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 granola or soy milk contain more calories in 100 grams?Granola is high in calories and soy milk has 90% less calories than granola - granola has 489 calories in 100g and soy milk has 43 calories.
Does granola or soy milk have more carbohydrates?
By weight, granola is high in carbohydrates and soy milk has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does granola or soy milk contain more calcium?
Both granola and soy milk are high in calcium. Soy milk has 60% more calcium than granola - granola has 76mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does granola or soy milk contain more iron?
Granola is an abundant source of iron and it has 840% more iron than soy milk - granola has 4mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does granola or soy milk contain more potassium?
Granola is a rich source of potassium and it has 340% more potassium than soy milk - granola has 539mg of potassium in 100 grams and soy milk has 122mg of potassium.