Soy Milk vs. Tomato
Nutrition comparison of Soy Milk and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and tomato:
- Soy milk has more riboflavin and Vitamin B12, however, tomato contains more pantothenic acid and Vitamin B6.
- Soy milk is an excellent source of calcium.
- Tomato has 58% less calories than soy milk.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 58% less calories than soy milk - tomato has 18 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Tomato | |
|---|---|---|
| Protein | 24% | 17% |
| Carbohydrates | 46% | 75% |
| Fat | 31% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and soy milk are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Tomato has 500% more dietary fiber than soy milk - tomato has 1.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Tomato and soy milk contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 195% more protein than tomato - tomato has 0.88g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both tomato and soy milk are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than soy milk - tomato has 13.7mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Tomato and soy milk contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than tomato - soy milk has 3.7iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and soy milk contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Tomato and soy milk contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more riboflavin and Vitamin B12, however, tomato contains more pantothenic acid and Vitamin B6. Both soy milk and tomato contain significant amounts of thiamin, niacin and folate.
| Soy Milk | Tomato | |
|---|---|---|
| Thiamin | 0.029 MG | 0.037 MG |
| Riboflavin | 0.184 MG | 0.019 MG |
| Niacin | 0.425 MG | 0.594 MG |
| Pantothenic acid | ~ | 0.089 MG |
| Vitamin B6 | 0.031 MG | 0.08 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Tomato and soy milk contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Tomato is a great source of potassium and it has 94% more potassium than soy milk - tomato has 237mg 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 | Tomato | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Soy Milk | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.003 G |
| Total | 0.075 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than tomato per 100 grams.
| Soy Milk | Tomato | |
|---|---|---|
| linoleic acid | 0.584 G | 0.08 G |
| Total | 0.584 G | 0.08 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 (%) |
Tomato 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 tomato or soy milk contain more calories in 100 grams?Tomato has 60% less calories than soy milk - tomato has 18 calories in 100g and soy milk has 43 calories.
Does tomato or soy milk have more carbohydrates?
By weight, both tomato and soy milk are low in carbohydrates - tomato has 3.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does tomato or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and soy milk has 123mg of calcium.