Rice Milk vs. Soy Milk
Nutrition comparison of Rice Milk and Soy Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and soy milk:
- Both rice milk and soy milk are high in calcium.
- Rice milk has more pantothenic acid.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rice milk and soy milk contain similar amounts of calories - rice milk has 47 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, rice milk is much lighter in protein, much heavier in carbs and lighter in fat compared to soy milk per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Soy Milk | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 79% | 46% |
| Fat | 19% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Rice milk and soy milk contain similar amounts of carbs - rice milk has 9.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Rice milk and soy milk contain similar amounts of dietary fiber - rice milk has 0.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Rice milk and soy milk contain similar amounts of sugar - rice milk has 5.3g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 829% more protein than rice milk - rice milk has 0.28g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both soy milk and rice milk are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk and soy milk contain similar amounts of Vitamin A - rice milk has 63ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Rice milk has more Vitamin D than soy milk - rice milk has 42iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Rice milk and soy milk contain similar amounts of Vitamin E - rice milk has 0.47mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Rice milk and soy milk contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Rice milk has more pantothenic acid. Both rice milk and soy milk contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Rice Milk | Soy Milk | |
|---|---|---|
| Thiamin | 0.027 MG | 0.029 MG |
| Riboflavin | 0.142 MG | 0.184 MG |
| Niacin | 0.39 MG | 0.425 MG |
| Pantothenic acid | 0.146 MG | ~ |
| Vitamin B6 | 0.039 MG | 0.031 MG |
| Folate | 2 UG | 9 UG |
| Vitamin B12 | 0.63 UG | 0.85 UG |
Minerals
calcium
Both rice milk and soy milk are high in calcium. Rice milk is very similar to rice milk for calcium - rice milk has 118mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Rice milk and soy milk contain similar amounts of iron - rice milk has 0.2mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy milk has 352% more potassium than rice milk - rice milk has 27mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Soy Milk | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.075 G |
| Total | 0.008 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, both rice milk and soy milk contain significant amounts of linoleic acid.
| Rice Milk | Soy Milk | |
|---|---|---|
| linoleic acid | 0.305 G | 0.584 G |
| Total | 0.305 G | 0.584 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.
Rice Milk g
()
|
Daily Values (%) |
Soy Milk 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 rice milk or soy milk contain more calories in 100 grams?Rice milk and soy milk contain similar amounts of calories - rice milk has 47 calories in 100g and soy milk has 43 calories.
Does rice milk or soy milk have more carbohydrates?
By weight, rice milk and soy milk contain similar amounts of carbs - rice milk has 9.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does rice milk or soy milk contain more calcium?
Both rice milk and soy milk are high in calcium. Rice milk is very similar to rice milk for calcium - rice milk has 118mg of calcium in 100 grams and soy milk has 123mg of calcium.