Soy Milk vs. Spinach
Nutrition comparison of Soy Milk and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and spinach:
- Both spinach and soy milk are high in calcium.
- Spinach has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and soy milk contain similar amounts of calories - spinach has 23 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in fat and similar to spinach for carbs. Soy milk has a macronutrient ratio of 24:46:31 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Spinach | |
|---|---|---|
| Protein | 24% | 40% |
| Carbohydrates | 46% | 49% |
| Fat | 31% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and soy milk are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than soy milk - spinach has 2.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Spinach and soy milk contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Spinach and soy milk contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both spinach and soy milk are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than soy milk - spinach has 28.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 753% more Vitamin A than soy milk - spinach has 469ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than spinach - soy milk has 3.7iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 17 times more Vitamin E than soy milk - spinach has 2mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 159 times more Vitamin K than soy milk - spinach has 482.9ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and spinach contain significant amounts of riboflavin and niacin.
| Soy Milk | Spinach | |
|---|---|---|
| Thiamin | 0.029 MG | 0.078 MG |
| Riboflavin | 0.184 MG | 0.189 MG |
| Niacin | 0.425 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 0.031 MG | 0.195 MG |
| Folate | 9 UG | 194 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both spinach and soy milk are high in calcium. Soy milk has 24% more calcium than spinach - spinach has 99mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Spinach is a great source of iron and it has 545% more iron than soy milk - spinach has 2.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Spinach is an excellent source of potassium and it has 357% more potassium than soy milk - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 2 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and spinach contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.138 G |
| Total | 0.075 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than spinach per 100 grams.
| Soy Milk | Spinach | |
|---|---|---|
| linoleic acid | 0.584 G | 0.026 G |
| Total | 0.584 G | 0.026 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 (%) |
Spinach 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 spinach or soy milk contain more calories in 100 grams?Spinach and soy milk contain similar amounts of calories - spinach has 23 calories in 100g and soy milk has 43 calories.
Is spinach or soy milk better for protein?
Spinach and soy milk contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and soy milk has 2.6g of protein.
Does spinach or soy milk have more carbohydrates?
By weight, both spinach and soy milk are low in carbohydrates - spinach has 3.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does spinach or soy milk contain more calcium?
Both spinach and soy milk are high in calcium. Soy milk has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does spinach or soy milk contain more potassium?
Spinach is a rich source of potassium and it has 360% more potassium than soy milk - spinach has 558mg of potassium in 100 grams and soy milk has 122mg of potassium.