Soy Milk vs. Boiled Egg
Nutrition comparison of Soy Milk and Cooked Boiled Egg
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
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and boiled egg:
- Both boiled egg and soy milk are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Soy milk has 14.9 times less saturated fat than boiled egg.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and soy milk has 72% less calories than boiled egg - boiled egg has 155 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Boiled Egg | |
|---|---|---|
| Protein | 24% | 34% |
| Carbohydrates | 46% | 3% |
| Fat | 31% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and soy milk are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than boiled egg - soy milk has 0.2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg and soy milk contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 384% more protein than soy milk - boiled egg has 12.6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 14.9 times less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and soy milk has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 171% more Vitamin A than soy milk - boiled egg has 149ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than soy milk - boiled egg has 87iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Boiled egg and soy milk contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Boiled egg and soy milk contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more niacin. Both soy milk and boiled egg contain significant amounts of thiamin and Vitamin B12.
| Soy Milk | Boiled Egg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.066 MG |
| Riboflavin | 0.184 MG | 0.513 MG |
| Niacin | 0.425 MG | 0.064 MG |
| Pantothenic acid | ~ | 1.398 MG |
| Vitamin B6 | 0.031 MG | 0.121 MG |
| Folate | 9 UG | 44 UG |
| Vitamin B12 | 0.85 UG | 1.11 UG |
Minerals
calcium
Both boiled egg and soy milk are high in calcium. Soy milk has 146% more calcium than boiled egg - boiled egg has 50mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Boiled egg has 183% more iron than soy milk - boiled egg has 1.2mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Boiled egg and soy milk contain similar amounts of potassium - boiled egg has 126mg 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 soy milk and boiled egg contain small amounts of beta-carotene.
| Soy Milk | Boiled Egg | |
|---|---|---|
| beta-carotene | 2 UG | 11 UG |
| lutein + zeaxanthin | ~ | 353 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than soy milk per 100 grams.
| Soy Milk | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.075 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Boiled Egg | |
|---|---|---|
| linoleic acid | 0.584 G | 1.188 G |
| other omega 6 | ~ | 0.149 G |
| Total | 0.584 G | 1.337 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 Boiled Egg (Egg, whole, cooked, hard-boiled) .
Soy Milk g
()
|
Daily Values (%) |
Cooked Boiled Egg 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 boiled egg or soy milk contain more calories in 100 grams?Boiled egg is high in calories and soy milk has 70% less calories than boiled egg - boiled egg has 155 calories in 100g and soy milk has 43 calories.
Is boiled egg or soy milk better for protein?
Boiled egg is a fantastic source of protein and it has 380% more protein than soy milk - boiled egg has 12.6g of protein per 100 grams and soy milk has 2.6g of protein.
Does boiled egg or soy milk have more carbohydrates?
By weight, both boiled egg and soy milk are low in carbohydrates - boiled egg has 1.1g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does boiled egg or soy milk contain more calcium?
Both boiled egg and soy milk are high in calcium. Soy milk has 150% more calcium than boiled egg - boiled egg has 50mg of calcium in 100 grams and soy milk has 123mg of calcium.