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.
Detailed nutritional comparison of soy milk and boiled egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Soy Milk src
Image of Boiled Egg src

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 24:45:31 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 45% 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 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 Soy Milk or Boiled Egg .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Boiled Egg (Egg, whole, cooked, hard-boiled) .

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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.