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.
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.
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) .
Soy Milk 244g
(
cup
)
|
Daily Values (%) |
Buttermilk 245g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 105KCAL 5% |
|
5% | calories | 45% |
|
152KCAL 8% | |
| 12G 5% |
|
5% | carbohydrates | 5% |
|
12G 5% | |
| 0.49G 2% |
|
>999% | dietary fiber | 5% |
|
||
| 8.9G | 5% | sugar | 35% | 12G | |||
| 3.6G 6% |
|
5% | total fat | 125% |
|
8.1G 13% | |
| 0.5G 3% |
|
5% | saturated fat | 840% |
|
4.7G 26% | |
| 0.93G | 5% | monounsaturated fat | 115% | 2G | |||
| 2.1G | 329% | polyunsaturated fat | 5% | 0.49G | |||
| 5% | cholesterol | >999% | 27MG | ||||
| 115MG 8% |
|
5% | sodium | 123% |
|
257MG 17% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 134UG 19% |
|
17% | Vitamin A | 5% |
|
115UG 17% | |
|
|
5% | Vitamin D | >999% |
|
127IU 26% | ||
| 300MG 30% |
|
6% | calcium | 5% |
|
282MG 28% | |
| 1MG 6% |
|
>999% | iron | 5% |
|
0.07MG 0.4% | |
| 37MG 12% |
|
48% | magnesium | 5% |
|
25MG 8% | |
| 298MG 13% |
|
5% | potassium | 11% |
|
331MG 14% | |
| 0.07MG 6% |
|
5% | thiamin (Vit B1) | 71% |
|
0.12MG 11% | |
| 0.45MG 41% |
|
7% | riboflavin (Vit B2) | 5% |
|
0.42MG 38% | |
| 1MG 7% |
|
354% | niacin (Vit B3) | 5% |
|
0.22MG 2% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | 12% |
|
0.09MG 7% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.93MG 19% | ||
| 22UG 6% |
|
83% | folate (Vit B9) | 5% |
|
12UG 3% | |
| 2.1UG 86% |
|
91% | Vitamin B12 | 5% |
|
1.1UG 47% | |
| 0.27MG 2% |
|
59% | Vitamin E | 5% |
|
0.17MG 1% | |
| 7.3UG 8% |
|
886% | Vitamin K | 5% |
|
0.74UG 1% | |
| 6.3G 13% |
|
5% | protein | 25% |
|
7.9G 16% | |
| 58MG 14% |
|
61% | choline | 5% |
|
36MG 8% | |
| 0.4MG 34% |
|
566% | copper | 5% |
|
0.06MG 5% | |
|
|
5% | manganese | >999% |
|
0.01MG 1% | ||
| 105MG 15% |
|
5% | phosphorus | 98% |
|
208MG 30% | |
| 5.6UG 10% |
|
5% | selenium | 62% |
|
9.1UG 17% | |
| 0.63MG 8% |
|
5% | zinc | 48% |
|
0.93MG 12% | |
| 220G | 2% | Water | 5% | 215G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat. |
|||||||
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.