How many calories are in one cup of soy milk?

Soy milk has 105 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of soy milk?

A great source of protein, a single cup of Soy Milk contains 13% of recommended daily values or 6.3 grams of protein.

What vitamins and minerals are in soy milk?

Soy milk is an excellent source of many nutrients, including Vitamin A, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of protein and magnesium.

Does soy milk contain omega 3 fatty acids?

Soy milk is a source of healthy omega-3 fatty acids, containing a total of 0.18 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to soy milk in cooking?

Almond milk are similar to, or commonly paired with soy milk in cooking and recipes.

Food with Nutrition Similar to Soy Milk

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Summary
Similar dairy
Similar vegan
Similar seafood
Other Similar Foods

Soy Milk source

Similar to Soy Milk

Soy Milk is an excellent source of calcium. It is also a good source of Vitamin B12. It also has significant amounts of Vitamin A, potassium and riboflavin. One cup of fortified soy milk contains about 105 calories.

A couple foods are fairly similar to soy milk nutritionally, particularly milk. In addition, skim milk, oat milk and buttermilk are moderately alike.

We compared the key nutrients in soy milk (Vitamin B12 and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Milk, Skim Milk, Buttermilk, Ricotta Cheese, Feta Cheese, Yogurt, Vanilla Ice Cream, Egg Yolk, Boiled Egg, Sour Cream, Half and Half

vegan: Oat Milk, Rice Milk, Chocolate Ice Cream

seafood: Crab Meat, Trout, Salmon

other: Filet O Fish, Quarter Pounder

The details of the top 20 foods most nutritionally similar to soy milk are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to soy milk. Milk, skim milk, buttermilk, ricotta cheese and feta cheese are all high in Vitamin B12 and or calcium.

Milk

Similarity: > 95%

Milk is also high in calcium and contains some of the same nutrients. Also, milk contains more Vitamin A, Vitamin D and pantothenic acid than soy milk.

For 100 grams of soy milk and milk:

Soy Milk (3/8 cup)		Milk (3/8 cup)
0.85	Vitamin B12 (UG)	0.53
123	calcium (MG)	120

However, soy milk does contain more dietary fiber and Vitamin B12 than milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	50
0.2	dietary fiber (G)	0
3.7	sugar (G)	5.1
2.6	protein (G)	3.3
0.21	saturated fat (G)	1.3
0	trans fat (G)	0.09
0	Vitamin C (MG)	0.2
55	Vitamin A (UG)	55
0	Vitamin D (IU)	49
0.11	Vitamin E (MG)	0.03
0.42	iron (MG)	0.02
122	potassium (MG)	140
0.03	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.19
0.43	niacin (MG)	0.09
0	pantothenic acid (MG)	0.36
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	5
0.85	Vitamin B12 (UG)	0.53

0.949 | 0.949 | 1.33 Complete Comparison:
Milk vs. Soy Milk

Skim Milk

Similarity: > 90%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more Vitamin D and pantothenic acid than soy milk.

For 100 grams of soy milk and skim milk:

Soy Milk (3/8 cup)		Skim Milk (3/8 cup)
0.85	Vitamin B12 (UG)	0.5
123	calcium (MG)	122

However, soy milk does contain more dietary fiber and Vitamin B12 than skim milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	34
0.2	dietary fiber (G)	0
3.7	sugar (G)	5.1
2.6	protein (G)	3.4
0.21	saturated fat (G)	0.06
55	Vitamin A (UG)	61
0	Vitamin D (IU)	47
0.11	Vitamin E (MG)	0.01
0.42	iron (MG)	0.03
122	potassium (MG)	156
0.03	thiamin (MG)	0.05
0.18	riboflavin (MG)	0.18
0.43	niacin (MG)	0.09
0	pantothenic acid (MG)	0.36
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	5
0.85	Vitamin B12 (UG)	0.5

0.938 | 0.938 | 1.3 Complete Comparison:
Skim Milk vs. Soy Milk

Buttermilk

Similarity: > 90%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more Vitamin D and pantothenic acid than soy milk.

For 100 grams of soy milk and buttermilk:

Soy Milk (3/8 cup)		Buttermilk (3/8 cup)
0.85	Vitamin B12 (UG)	0.46
123	calcium (MG)	115

However, soy milk does contain more dietary fiber and Vitamin B12 than buttermilk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	62
0.2	dietary fiber (G)	0
3.7	sugar (G)	4.9
2.6	protein (G)	3.2
0.21	saturated fat (G)	1.9
55	Vitamin A (UG)	47
0	Vitamin D (IU)	52
0.11	Vitamin E (MG)	0.07
0.42	iron (MG)	0.03
122	potassium (MG)	135
0.03	thiamin (MG)	0.05
0.18	riboflavin (MG)	0.17
0.43	niacin (MG)	0.09
0	pantothenic acid (MG)	0.38
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	5
0.85	Vitamin B12 (UG)	0.46

0.935 | 0.935 | 1.31 Complete Comparison:
Buttermilk vs. Soy Milk

Ricotta Cheese

Similarity: > 90%

Ricotta cheese is also high in calcium and Vitamin B12. Also, ricotta cheese contains more protein, trans fat and Vitamin A than soy milk.

For 100 grams of soy milk and ricotta cheese:

Soy Milk (3/8 cup)		Ricotta Cheese (3.5 ounces)
0.85	Vitamin B12 (UG)	0.85
123	calcium (MG)	206

However, soy milk does contain more dietary fiber than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	150
0.2	dietary fiber (G)	0
3.7	sugar (G)	0.27
2.6	protein (G)	7.5
0.21	saturated fat (G)	6.4
0	trans fat (G)	0.33
55	Vitamin A (UG)	120
0	Vitamin D (IU)	10
0.11	Vitamin E (MG)	0.11
0.42	iron (MG)	0.13
122	potassium (MG)	219
0.03	thiamin (MG)	0.01
0.18	riboflavin (MG)	0.3
0.43	niacin (MG)	0.14
0	pantothenic acid (MG)	0.46
0.03	Vitamin B6 (MG)	0.1
9	folate (UG)	4
0.85	Vitamin B12 (UG)	0.85

0.897 | 0.897 | 2.22 Complete Comparison:
Ricotta Cheese vs. Soy Milk

Feta Cheese

Similarity: > 90%

More nutritionally dense than soy milk, feta cheese is also high in calcium and Vitamin B12. Also, feta cheese contains more protein, Vitamin A and Vitamin D than soy milk.

For 100 grams of soy milk and feta cheese:

Soy Milk (3/8 cup)		Feta Cheese (5/8 cup)
0.85	Vitamin B12 (UG)	1.7
123	calcium (MG)	493

However, soy milk does contain more dietary fiber and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	265
0.2	dietary fiber (G)	0
3.7	sugar (G)	0
2.6	protein (G)	14
0.21	saturated fat (G)	13
55	Vitamin A (UG)	125
0	Vitamin D (IU)	16
0.11	Vitamin E (MG)	0.18
0.42	iron (MG)	0.65
122	potassium (MG)	62
0.03	thiamin (MG)	0.15
0.18	riboflavin (MG)	0.84
0.43	niacin (MG)	0.99
0	pantothenic acid (MG)	0.97
0.03	Vitamin B6 (MG)	0.42
9	folate (UG)	32
0.85	Vitamin B12 (UG)	1.7

0.895 | 0.895 | 5.04 Complete Comparison:
Feta Cheese vs. Soy Milk

Yogurt

Similarity: 89%

Yogurt is also high in calcium and contains some of the same nutrients. Also, yogurt contains more thiamin and pantothenic acid than soy milk.

For 100 grams of soy milk and yogurt:

Soy Milk (3/8 cup)		Yogurt (5/8 container)
0.85	Vitamin B12 (UG)	0.37
123	calcium (MG)	121

However, soy milk does contain more dietary fiber, Vitamin A and Vitamin B12 than yogurt by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	61
0.2	dietary fiber (G)	0
3.7	sugar (G)	4.7
2.6	protein (G)	3.5
0.21	saturated fat (G)	2.1
0	Vitamin C (MG)	0.5
55	Vitamin A (UG)	27
0	Vitamin D (IU)	2
0.11	Vitamin E (MG)	0.06
0.42	iron (MG)	0.05
122	potassium (MG)	155
0.03	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.14
0.43	niacin (MG)	0.08
0	pantothenic acid (MG)	0.39
0.03	Vitamin B6 (MG)	0.03
9	folate (UG)	7
0.85	Vitamin B12 (UG)	0.37

0.889 | 0.889 | 1.15 Complete Comparison:
Yogurt vs. Soy Milk

Vanilla Ice Cream

Similarity: 88%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than soy milk.

For 100 grams of soy milk and vanilla ice cream:

Soy Milk (3/8 cup)		Vanilla Ice Cream (1.5 serving)
0.85	Vitamin B12 (UG)	0.39
123	calcium (MG)	128

However, soy milk does contain more Vitamin B12 than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	207
0.2	dietary fiber (G)	0.7
3.7	sugar (G)	21
2.6	protein (G)	3.5
0.21	saturated fat (G)	6.8
0	Vitamin C (MG)	0.6
55	Vitamin A (UG)	118
0	Vitamin D (IU)	8
0.11	Vitamin E (MG)	0.3
0.42	iron (MG)	0.09
122	potassium (MG)	199
0.03	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.24
0.43	niacin (MG)	0.12
0	pantothenic acid (MG)	0.58
0.03	Vitamin B6 (MG)	0.05
9	folate (UG)	5
0.85	Vitamin B12 (UG)	0.39

0.884 | 0.884 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Soy Milk

Egg Yolk

Similarity: 87%

More nutritionally dense than soy milk, egg yolk is also high in calcium and Vitamin B12. Also, egg yolk contains more protein, Vitamin A and Vitamin D than soy milk.

For 100 grams of soy milk and egg yolk:

Soy Milk (3/8 cup)		Egg Yolk (6 large)
0.85	Vitamin B12 (UG)	2
123	calcium (MG)	129

However, soy milk does contain more dietary fiber than egg yolk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	322
0.2	dietary fiber (G)	0
3.7	sugar (G)	0.56
2.6	protein (G)	16
0.21	saturated fat (G)	9.6
55	Vitamin A (UG)	381
0	Vitamin D (IU)	218
0.11	Vitamin E (MG)	2.6
0.42	iron (MG)	2.7
122	potassium (MG)	109
0.03	thiamin (MG)	0.18
0.18	riboflavin (MG)	0.53
0.43	niacin (MG)	0.02
0	pantothenic acid (MG)	3
0.03	Vitamin B6 (MG)	0.35
9	folate (UG)	146
0.85	Vitamin B12 (UG)	2

0.865 | 0.865 | 6.97 Complete Comparison:
Egg Yolk vs. Soy Milk

Boiled Egg

Similarity: 83%

More nutritionally dense than soy milk, boiled egg is also high in calcium and Vitamin B12. Also, boiled egg contains more protein, Vitamin A and Vitamin D than soy milk.

For 100 grams of soy milk and boiled egg:

Soy Milk (3/8 cup)		Boiled Egg (3/4 cup)
0.85	Vitamin B12 (UG)	1.1
123	calcium (MG)	50

However, soy milk does contain more dietary fiber than boiled egg by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	155
0.2	dietary fiber (G)	0
3.7	sugar (G)	1.1
2.6	protein (G)	13
0.21	saturated fat (G)	3.3
55	Vitamin A (UG)	149
0	Vitamin D (IU)	87
0.11	Vitamin E (MG)	1
0.42	iron (MG)	1.2
122	potassium (MG)	126
0.03	thiamin (MG)	0.07
0.18	riboflavin (MG)	0.51
0.43	niacin (MG)	0.06
0	pantothenic acid (MG)	1.4
0.03	Vitamin B6 (MG)	0.12
9	folate (UG)	44
0.85	Vitamin B12 (UG)	1.1

0.832 | 0.832 | 3.59 Complete Comparison:
Boiled Egg vs. Soy Milk

Sour Cream

Similarity: 82%

Sour cream is also high in calcium and contains some of the same nutrients. Also, sour cream contains more trans fat, Vitamin C and Vitamin A than soy milk.

For 100 grams of soy milk and sour cream:

Soy Milk (3/8 cup)		Sour Cream (8 tbsps)
0.85	Vitamin B12 (UG)	0.21
123	calcium (MG)	101

However, soy milk does contain more dietary fiber and Vitamin B12 than sour cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	198
0.2	dietary fiber (G)	0
3.7	sugar (G)	3.4
2.6	protein (G)	2.4
0.21	saturated fat (G)	10
0	trans fat (G)	0.8
0	Vitamin C (MG)	0.9
55	Vitamin A (UG)	124
0.11	Vitamin E (MG)	0.38
0.42	iron (MG)	0.07
122	potassium (MG)	125
0.03	thiamin (MG)	0.02
0.18	riboflavin (MG)	0.17
0.43	niacin (MG)	0.09
0	pantothenic acid (MG)	0.47
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	6
0.85	Vitamin B12 (UG)	0.21

0.822 | 0.822 | 1.52 Complete Comparison:
Sour Cream vs. Soy Milk

Half and Half

Similarity: 82%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more trans fat, Vitamin C and Vitamin A than soy milk.

For 100 grams of soy milk and half and half:

Soy Milk (3/8 cup)		Half and Half (3.5 fls)
0.85	Vitamin B12 (UG)	0.19
123	calcium (MG)	107

However, soy milk does contain more dietary fiber and Vitamin B12 than half and half by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	131
0.2	dietary fiber (G)	0
3.7	sugar (G)	4.1
2.6	protein (G)	3.1
0.21	saturated fat (G)	7
0	trans fat (G)	0.46
0	Vitamin C (MG)	0.9
55	Vitamin A (UG)	97
0	Vitamin D (IU)	2
0.11	Vitamin E (MG)	0.25
0.42	iron (MG)	0.05
122	potassium (MG)	132
0.03	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.19
0.43	niacin (MG)	0.11
0	pantothenic acid (MG)	0.54
0.03	Vitamin B6 (MG)	0.05
9	folate (UG)	3
0.85	Vitamin B12 (UG)	0.19

0.816 | 0.816 | 1.4 Complete Comparison:
Half and Half vs. Soy Milk

vegan

Oat Milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber and Vitamin D than soy milk.

For 100 grams of soy milk and oat milk:

Soy Milk (3/8 cup)		Oat Milk (about 3/8 cup)
0.85	Vitamin B12 (UG)	0.38
123	calcium (MG)	125

However, soy milk does contain more Vitamin A, potassium, thiamin, niacin and Vitamin B6 than oat milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	38
0.2	dietary fiber (G)	0.8
3.7	sugar (G)	2.1
2.6	protein (G)	1.3
0.21	saturated fat (G)	0
55	Vitamin A (UG)	0
0	Vitamin D (IU)	33
0.11	Vitamin E (MG)	0
0.42	iron (MG)	0.3
122	potassium (MG)	35
0.03	thiamin (MG)	0
0.18	riboflavin (MG)	0.14
0.43	niacin (MG)	0
0.03	Vitamin B6 (MG)	0
9	folate (UG)	0
0.85	Vitamin B12 (UG)	0.38

0.936 | 0.936 | 0.82 Complete Comparison:
Oat Milk vs. Soy Milk

Rice Milk

Similarity: 88%

Rice milk is also high in calcium and contains some of the same nutrients. Also, rice milk contains more Vitamin D and pantothenic acid than soy milk.

For 100 grams of soy milk and rice milk:

Soy Milk (3/8 cup)		Rice Milk (about 3/8 cup)
0.85	Vitamin B12 (UG)	0.63
123	calcium (MG)	118

However, soy milk does contain more protein, potassium and Vitamin B12 than rice milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	47
0.2	dietary fiber (G)	0.3
3.7	sugar (G)	5.3
2.6	protein (G)	0.28
0.21	saturated fat (G)	0
55	Vitamin A (UG)	63
0	Vitamin D (IU)	42
0.11	Vitamin E (MG)	0.47
0.42	iron (MG)	0.2
122	potassium (MG)	27
0.03	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.14
0.43	niacin (MG)	0.39
0	pantothenic acid (MG)	0.15
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	2
0.85	Vitamin B12 (UG)	0.63

0.883 | 0.883 | 1.28 Complete Comparison:
Rice Milk vs. Soy Milk

Chocolate Ice Cream

Similarity: 83%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin C than soy milk.

For 100 grams of soy milk and chocolate ice cream:

Soy Milk (3/8 cup)		Chocolate Ice Cream (1.75 serving)
0.85	Vitamin B12 (UG)	0.29
123	calcium (MG)	109

However, soy milk does contain more Vitamin B12 than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	216
0.2	dietary fiber (G)	1.2
3.7	sugar (G)	25
2.6	protein (G)	3.8
0.21	saturated fat (G)	6.8
0	Vitamin C (MG)	0.7
55	Vitamin A (UG)	118
0	Vitamin D (IU)	8
0.11	Vitamin E (MG)	0.3
0.42	iron (MG)	0.93
122	potassium (MG)	249
0.03	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.19
0.43	niacin (MG)	0.23
0	pantothenic acid (MG)	0.55
0.03	Vitamin B6 (MG)	0.06
9	folate (UG)	16
0.85	Vitamin B12 (UG)	0.29

0.833 | 0.833 | 2 Complete Comparison:
Chocolate Ice Cream vs. Soy Milk

seafood

Crab Meat

Similarity: 88%

More nutritionally dense than soy milk, crab meat is also high in calcium and Vitamin B12. Moreover, crab meat contains more protein, Vitamin C, Vitamin E and potassium than soy milk.

For 100 grams of soy milk and crab meat:

Soy Milk (3/8 cup)		Crab Meat (3/4 cup)
0.85	Vitamin B12 (UG)	3.3
123	calcium (MG)	91

However, soy milk does contain more dietary fiber, Vitamin A and riboflavin than crab meat by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	83
0.2	dietary fiber (G)	0
3.7	sugar (G)	0
2.6	protein (G)	18
0.21	saturated fat (G)	0.2
0	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
55	Vitamin A (UG)	1
0.11	Vitamin E (MG)	1.8
0.42	iron (MG)	0.5
122	potassium (MG)	259
0.03	thiamin (MG)	0.02
0.18	riboflavin (MG)	0.09
0.43	niacin (MG)	2.7
0	pantothenic acid (MG)	1
0.03	Vitamin B6 (MG)	0.16
9	folate (UG)	51
0.85	Vitamin B12 (UG)	3.3

0.877 | 0.877 | 4.38 Complete Comparison:
Crab Meat vs. Soy Milk

Trout

Similarity: 87%

More nutritionally dense than soy milk, trout is also high in Vitamin B12 and contains some of the same nutrients. Also, trout contains more protein, Vitamin C and Vitamin A than soy milk.

For 100 grams of soy milk and trout:

Soy Milk (3/8 cup)		Trout (3/4 cup)
0.85	Vitamin B12 (UG)	4.5
123	calcium (MG)	31

However, soy milk does contain more dietary fiber, calcium and riboflavin than trout by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	205
0.2	dietary fiber (G)	0
3.7	sugar (G)	0.04
2.6	protein (G)	24
0.21	saturated fat (G)	2.2
0	Vitamin C (MG)	3.4
55	Vitamin A (UG)	87
0.11	Vitamin E (MG)	3.3
0.42	iron (MG)	0.39
122	potassium (MG)	463
0.03	thiamin (MG)	0.14
0.18	riboflavin (MG)	0.11
0.43	niacin (MG)	6.8
0.03	Vitamin B6 (MG)	0.38
9	folate (UG)	12
0.85	Vitamin B12 (UG)	4.5

0.869 | 0.869 | 4.58 Complete Comparison:
Trout vs. Soy Milk

Salmon

Similarity: 86%

More nutritionally dense than soy milk, salmon is also high in Vitamin B12 and contains some of the same nutrients. Moreover, salmon contains more protein, Vitamin D, potassium and niacin than soy milk.

For 100 grams of soy milk and salmon:

Soy Milk (3/8 cup)		Salmon (3.5 ounces)
0.85	Vitamin B12 (UG)	4.2
123	calcium (MG)	7

However, soy milk does contain more dietary fiber, Vitamin A, calcium and riboflavin than salmon by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	127
0.2	dietary fiber (G)	0
3.7	sugar (G)	0
2.6	protein (G)	21
0.21	saturated fat (G)	0.81
0	trans fat (G)	0.03
55	Vitamin A (UG)	35
0	Vitamin D (IU)	435
0.11	Vitamin E (MG)	0.4
0.42	iron (MG)	0.38
122	potassium (MG)	366
0.03	thiamin (MG)	0.08
0.18	riboflavin (MG)	0.11
0.43	niacin (MG)	8
0	pantothenic acid (MG)	1
0.03	Vitamin B6 (MG)	0.61
9	folate (UG)	4
0.85	Vitamin B12 (UG)	4.2

0.864 | 0.864 | 5.19 Complete Comparison:
Salmon vs. Soy Milk

other

Filet O Fish

Similarity: 81%

More nutritionally dense than soy milk, filet o fish is also high in calcium and Vitamin B12. Also, filet o fish contains more dietary fiber, protein and trans fat than soy milk.

For 100 grams of soy milk and filet o fish:

Soy Milk (3/8 cup)		Filet O Fish (3/4 sandwich)
0.85	Vitamin B12 (UG)	1.1
123	calcium (MG)	120

However, soy milk does contain more Vitamin A and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	282
0.2	dietary fiber (G)	1.4
3.7	sugar (G)	3.7
2.6	protein (G)	11
0.21	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	1.2
0.42	iron (MG)	1.6
122	potassium (MG)	220
0.03	thiamin (MG)	0.21
0.18	riboflavin (MG)	0.13
0.43	niacin (MG)	2.2
0.03	Vitamin B6 (MG)	0
9	folate (UG)	21
0.85	Vitamin B12 (UG)	1.1

0.807 | 0.807 | 3.13 Complete Comparison:
Filet O Fish vs. Soy Milk

Quarter Pounder

Similarity: 81%

More nutritionally dense than soy milk, quarter pounder is also high in calcium and Vitamin B12. Also, quarter pounder contains more dietary fiber, protein and Vitamin C than soy milk.

For 100 grams of soy milk and quarter pounder:

Soy Milk (3/8 cup)		Quarter Pounder (5/8 burger)
0.85	Vitamin B12 (UG)	1.3
123	calcium (MG)	84

However, soy milk does contain more Vitamin A and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	244
0.2	dietary fiber (G)	1.6
3.7	sugar (G)	5.1
2.6	protein (G)	14
0.21	saturated fat (G)	4
0	Vitamin C (MG)	0.9
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0
0.42	iron (MG)	2.4
122	potassium (MG)	227
0.03	thiamin (MG)	0.18
0.18	riboflavin (MG)	0.34
0.43	niacin (MG)	4.5
0.03	Vitamin B6 (MG)	0
9	folate (UG)	56
0.85	Vitamin B12 (UG)	1.3

0.806 | 0.806 | 3.23 Complete Comparison:
Quarter Pounder vs. Soy Milk

Other Nutritional Substitutes

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