Soy Milk vs. Yellow Corn
Nutrition comparison of Soy Milk and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and yellow corn:
- Soy milk has 3.2 times less carbohydrates than yellow corn.
- Soy milk has 55% less calories than yellow corn.
- Soy milk is an excellent source of calcium.
- Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 55% less calories than yellow corn - yellow corn has 96 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 yellow corn per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Yellow Corn | |
|---|---|---|
| Protein | 24% | 12% |
| Carbohydrates | 46% | 76% |
| Fat | 31% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.2 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 11 times more dietary fiber than soy milk - yellow corn has 2.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Yellow corn and soy milk contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Yellow corn and soy milk contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both yellow corn and soy milk are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than soy milk - yellow corn has 5.5mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 323% more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than yellow corn - soy milk has 3.7iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and soy milk contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Yellow corn and soy milk contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
| Soy Milk | Yellow Corn | |
|---|---|---|
| Thiamin | 0.029 MG | 0.093 MG |
| Riboflavin | 0.184 MG | 0.057 MG |
| Niacin | 0.425 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | 0.031 MG | 0.139 MG |
| Folate | 9 UG | 23 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 40 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Yellow corn and soy milk contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Yellow corn is a great source of potassium and it has 79% more potassium than soy milk - yellow corn has 218mg 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 | Yellow Corn | |
|---|---|---|
| beta-carotene | 2 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Soy Milk | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.018 G |
| Total | 0.075 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and yellow corn contain significant amounts of linoleic acid.
| Soy Milk | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.584 G | 0.586 G |
| Total | 0.584 G | 0.586 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.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Soy Milk g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or soy milk contain more calories in 100 grams?Soy milk has 60% less calories than yellow corn - yellow corn has 96 calories in 100g and soy milk has 43 calories.
Does yellow corn or soy milk have more carbohydrates?
By weight, soy milk has 3.2 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does yellow corn or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 40 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and soy milk has 123mg of calcium.