Whole Wheat Bread vs. Soy Milk
Nutrition comparison of Whole Wheat Bread and Soy Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and soy milk:
- Both whole wheat bread and soy milk are high in calcium.
- Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and soy milk has 84% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and lighter in fat compared to soy milk per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for soy milk, 24:45:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Soy Milk | |
|---|---|---|
| Protein | 20% | 24% |
| Carbohydrates | 66% | 45% |
| Fat | 14% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and soy milk has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 36 times more dietary fiber than soy milk - whole wheat bread has 7.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Whole wheat bread and soy milk contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 414% more protein than soy milk - whole wheat bread has 13.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both whole wheat bread and soy milk are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and soy milk contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than whole wheat bread - soy milk has 55ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than whole wheat bread - soy milk has 3.7iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and soy milk contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Whole wheat bread and soy milk contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both whole wheat bread and soy milk contain significant amounts of riboflavin.
| Whole Wheat Bread | Soy Milk | |
|---|---|---|
| Thiamin | 0.279 MG | 0.029 MG |
| Riboflavin | 0.131 MG | 0.184 MG |
| Niacin | 4.042 MG | 0.425 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.031 MG |
| Folate | 75 UG | 9 UG |
| Vitamin B12 | ~ | 0.85 UG |
Minerals
calcium
Both whole wheat bread and soy milk are high in calcium. Soy milk has 19% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 495% more iron than soy milk - whole wheat bread has 2.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 89% more potassium than soy milk - whole wheat bread has 230mg 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 whole wheat bread and soy milk contain small amounts of beta-carotene.
| Whole Wheat Bread | Soy Milk | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Whole Wheat Bread | Soy Milk | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.075 G |
| Total | 0.205 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than soy milk per 100 grams.
| Whole Wheat Bread | Soy Milk | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.584 G |
| Total | 1.669 G | 0.584 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 Whole Wheat Bread or Soy Milk .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Milk (Soy milk, fortified) .
Whole Wheat Bread 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 % |
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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 % |
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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 whole wheat bread or soy milk contain more calories in 100 grams?Whole wheat bread is high in calories and soy milk has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and soy milk has 43 calories.
Does whole wheat bread or soy milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and soy milk has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does whole wheat bread or soy milk contain more calcium?
Both whole wheat bread and soy milk are high in calcium. Soy milk has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and soy milk has 123mg of calcium.