Soy Milk vs. Kale

Nutrition comparison of Soy Milk and Kale


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy milk versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and kale:

  • Both kale and soy milk are high in calcium.
  • Kale has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
Detailed nutritional comparison of soy milk and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Kale src

Calories and Carbs

calories

Kale and soy milk contain similar amounts of calories - kale has 35 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in carbs and similar to kale for protein and fat. Soy milk has a macronutrient ratio of 24:45:31 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Kale
Protein 24% 27%
Carbohydrates 45% 41%
Fat 31% 32%
Alcohol ~ ~

carbohydrates

Both kale and soy milk are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy milk - kale has 4.1g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Kale and soy milk contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Kale and soy milk contain similar amounts of protein - kale has 2.9g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both kale and soy milk are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has more Vitamin C than soy milk - kale has 93.4mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has 338% more Vitamin A than soy milk - kale has 241ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Soy milk has more Vitamin D than kale - soy milk has 3.7iu of Vitamin D per 100 grams and kale does not contain significant amounts.

Vitamin E

Kale and soy milk contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 128 times more Vitamin K than soy milk - kale has 389.6ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Kale has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and kale contain significant amounts of riboflavin.

Soy Milk Kale
Thiamin 0.029 MG 0.113 MG
Riboflavin 0.184 MG 0.347 MG
Niacin 0.425 MG 1.18 MG
Pantothenic acid ~ 0.37 MG
Vitamin B6 0.031 MG 0.147 MG
Folate 9 UG 62 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both kale and soy milk are high in calcium. Kale has 107% more calcium than soy milk - kale has 254mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Kale has 281% more iron than soy milk - kale has 1.6mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Kale is an excellent source of potassium and it has 185% more potassium than soy milk - kale has 348mg 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 Kale
beta-carotene 2 UG 2873 UG
lutein + zeaxanthin ~ 6261 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than soy milk per 100 grams.

Soy Milk Kale
alpha linoleic acid 0.075 G 0.378 G
Total 0.075 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, soy milk has more linoleic acid than kale per 100 grams.

Soy Milk Kale
linoleic acid 0.584 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.584 G 0.294 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 Kale .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Kale (Kale, raw) .

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G Water G
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FAQ

Does kale or soy milk contain more calories in 100 grams?
Kale and soy milk contain similar amounts of calories - kale has 35 calories in 100g and soy milk has 43 calories.

Does kale or soy milk have more carbohydrates?
By weight, both kale and soy milk are low in carbohydrates - kale has 4.4g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does kale or soy milk contain more calcium?
Both kale and soy milk are high in calcium. Kale has 110% more calcium than soy milk - kale has 254mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does kale or soy milk contain more potassium?
Kale is a rich source of potassium and it has 190% more potassium than soy milk - kale has 348mg of potassium in 100 grams and soy milk has 122mg of potassium.