Soy Milk vs. Buttermilk

Nutrition comparison of Soy Milk and Buttermilk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy milk versus buttermilk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and buttermilk:

  • Both buttermilk and soy milk are high in calcium.
  • Buttermilk has signficantly more Vitamin D than soy milk.
  • Soy milk has 8.2 times less saturated fat than buttermilk.
  • Soy milk has more niacin, however, buttermilk contains more pantothenic acid.
Detailed nutritional comparison of soy milk and buttermilk 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 Buttermilk (Milk, buttermilk, fluid, whole) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Buttermilk src

Calories and Carbs

calories

Buttermilk and soy milk contain similar amounts of calories - buttermilk has 62 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in carbs, lighter in fat and similar to buttermilk for protein. Soy milk has a macronutrient ratio of 24:46:31 and for buttermilk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Buttermilk
Protein 24% 21%
Carbohydrates 46% 32%
Fat 31% 48%
Alcohol ~ ~

carbohydrates

Both buttermilk and soy milk are low in carbohydrates - buttermilk has 4.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Soy milk has more dietary fiber than buttermilk - soy milk has 0.2g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.

sugar

Buttermilk and soy milk contain similar amounts of sugar - buttermilk has 4.9g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Buttermilk and soy milk contain similar amounts of protein - buttermilk has 3.2g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has 8.2 times less saturated fat than buttermilk - buttermilk has 1.9g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

cholesterol

Soy milk has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin A

Buttermilk and soy milk contain similar amounts of Vitamin A - buttermilk has 47ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Buttermilk has signficantly more Vitamin D than soy milk - buttermilk has 52iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Buttermilk and soy milk contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Buttermilk and soy milk contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Soy milk has more niacin, however, buttermilk contains more pantothenic acid. Both soy milk and buttermilk contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.

Soy Milk Buttermilk
Thiamin 0.029 MG 0.047 MG
Riboflavin 0.184 MG 0.172 MG
Niacin 0.425 MG 0.09 MG
Pantothenic acid ~ 0.38 MG
Vitamin B6 0.031 MG 0.036 MG
Folate 9 UG 5 UG
Vitamin B12 0.85 UG 0.46 UG

Minerals

calcium

Both buttermilk and soy milk are high in calcium. Soy milk has a little more calcium (7%) than buttermilk by weight - buttermilk has 115mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Buttermilk and soy milk contain similar amounts of iron - buttermilk has 0.03mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Buttermilk and soy milk contain similar amounts of potassium - buttermilk has 135mg 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 buttermilk contain small amounts of beta-carotene.

Soy Milk Buttermilk
beta-carotene 2 UG 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy milk and buttermilk contain significant amounts of alpha linoleic acid (ALA).

Soy Milk Buttermilk
alpha linoleic acid 0.075 G 0.076 G
Total 0.075 G 0.076 G

omega 6s

Comparing omega-6 fatty acids, soy milk has more linoleic acid than buttermilk per 100 grams.

Soy Milk Buttermilk
linoleic acid 0.584 G 0.122 G
Total 0.584 G 0.122 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 Buttermilk (Milk, buttermilk, fluid, whole) .

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G polyunsaturated fat G
G trans fat G
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protein
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biotin (Vit B7)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does buttermilk or soy milk contain more calories in 100 grams?
Buttermilk and soy milk contain similar amounts of calories - buttermilk has 62 calories in 100g and soy milk has 43 calories.

Does buttermilk or soy milk have more carbohydrates?
By weight, both buttermilk and soy milk are low in carbohydrates - buttermilk has 4.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does buttermilk or soy milk contain more calcium?
Both buttermilk and soy milk are high in calcium. Soy milk has a little more calcium ( 10%) than buttermilk by weight - buttermilk has 115mg of calcium in 100 grams and soy milk has 123mg of calcium.