Soy Milk vs. Quinoa

Nutrition comparison of Soy Milk and Cooked Quinoa


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

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

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

  • For omega-3 fatty acids, quinoa has more dha than soy milk.
  • Quinoa has more thiamin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Quinoa is a great source of dietary fiber.
  • Soy milk has 3.3 times less carbohydrates than quinoa.
  • Soy milk is an excellent source of calcium.
Detailed nutritional comparison of soy milk and quinoa 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 Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Quinoa src

Calories and Carbs

calories

Quinoa is high in calories and soy milk has 64% less calories than quinoa - quinoa has 120 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and heavier in fat compared to quinoa per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for quinoa, 15:71:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Quinoa
Protein 24% 15%
Carbohydrates 45% 71%
Fat 31% 14%
Alcohol ~ ~

carbohydrates

Soy milk has 3.3 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Quinoa is a great source of dietary fiber and it has 13 times more dietary fiber than soy milk - quinoa has 2.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Quinoa and soy milk contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Quinoa has 69% more protein than soy milk - quinoa has 4.4g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both quinoa and soy milk are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin A

Soy milk has more Vitamin A than quinoa - soy milk has 55ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.

Vitamin D

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

Vitamin E

Quinoa and soy milk contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Soy milk and quinoa contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

Quinoa has more thiamin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and quinoa contain significant amounts of riboflavin and niacin.

Soy Milk Quinoa
Thiamin 0.029 MG 0.107 MG
Riboflavin 0.184 MG 0.11 MG
Niacin 0.425 MG 0.412 MG
Vitamin B6 0.031 MG 0.123 MG
Folate 9 UG 42 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Soy milk is an excellent source of calcium and it has 624% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Quinoa has 255% more iron than soy milk - quinoa has 1.5mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Quinoa has 41% more potassium than soy milk - quinoa has 172mg 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 quinoa contain small amounts of beta-carotene.

Soy Milk Quinoa
beta-carotene 2 UG 3 UG
lutein + zeaxanthin ~ 53 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than soy milk per 100 grams. Both soy milk and quinoa contain significant amounts of alpha linoleic acid (ALA).

Soy Milk Quinoa
alpha linoleic acid 0.075 G 0.085 G
DHA ~ 0.015 G
Total 0.075 G 0.1 G

omega 6s

Comparing omega-6 fatty acids, both soy milk and quinoa contain significant amounts of linoleic acid.

Soy Milk Quinoa
linoleic acid 0.584 G 0.974 G
other omega 6 ~ 0.003 G
Total 0.584 G 0.977 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 Quinoa .

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

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G Water G
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FAQ

Does quinoa or soy milk contain more calories in 100 grams?
Quinoa is high in calories and soy milk has 60% less calories than quinoa - quinoa has 120 calories in 100g and soy milk has 43 calories.

Does quinoa or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does quinoa or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 620% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and soy milk has 123mg of calcium.

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