Soy Milk vs. Chicken Breast
Nutrition comparison of Soy Milk and Cooked Chicken Breast
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
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and chicken breast:
- Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, soy milk contains more Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and soy milk has 74% less calories than chicken breast - chicken breast has 165 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and heavier in fat compared to chicken breast per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Chicken Breast | |
|---|---|---|
| Protein | 24% | 79% |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and chicken breast are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than chicken breast - soy milk has 0.2g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 10 times more protein than soy milk - chicken breast has 31g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Chicken breast and soy milk contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Soy milk has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has 817% more Vitamin A than chicken breast - chicken breast has 6ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than soy milk - chicken breast has 5iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Chicken breast and soy milk contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Chicken breast and soy milk contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, soy milk contains more Vitamin B12. Both soy milk and chicken breast contain significant amounts of thiamin, riboflavin and folate.
| Soy Milk | Chicken Breast | |
|---|---|---|
| Thiamin | 0.029 MG | 0.07 MG |
| Riboflavin | 0.184 MG | 0.114 MG |
| Niacin | 0.425 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | 0.031 MG | 0.6 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 0.85 UG | 0.34 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 720% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Chicken breast has 148% more iron than soy milk - chicken breast has 1mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Chicken breast is a great source of potassium and it has 110% more potassium than soy milk - chicken breast has 256mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than soy milk per 100 grams.
| Soy Milk | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.075 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and chicken breast contain significant amounts of linoleic acid.
| Soy Milk | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.584 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.584 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Soy Milk g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or soy milk contain more calories in 100 grams?Chicken breast is high in calories and soy milk has 70% less calories than chicken breast - chicken breast has 165 calories in 100g and soy milk has 43 calories.
Is chicken breast or soy milk better for protein?
Chicken breast is a fantastic source of protein and it has 10 times more protein than soy milk - chicken breast has 31g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy milk or chicken breast have more carbohydrates?
By weight, both soy milk and chicken breast are low in carbohydrates - soy milk has 4.9g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 720% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and soy milk has 123mg of calcium.