Soy Milk vs. Kefir

Nutrition comparison of Soy Milk and Kefir


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

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

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

  • Both kefir and soy milk are high in calcium.
  • Kefir is an excellent source of Vitamin A.
  • Soy milk has more niacin and Vitamin B12, however, kefir contains more pantothenic acid.
Detailed nutritional comparison of soy milk and kefir 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 Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Kefir src

Calories and Carbs

calories

Kefir and soy milk contain similar amounts of calories - kefir has 43 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is lighter in protein, heavier in fat and similar to kefir for carbs. Soy milk has a macronutrient ratio of 24:45:31 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Kefir
Protein 24% 35%
Carbohydrates 45% 44%
Fat 31% 21%
Alcohol ~ ~

carbohydrates

Both kefir and soy milk are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

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

sugar

Kefir and soy milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Kefir and soy milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both kefir and soy milk are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

Both kefir and soy milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and soy milk does not contain significant amounts.

cholesterol

Both kefir and soy milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin C

Kefir and soy milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.

Vitamin A

Kefir is an excellent source of Vitamin A and it has 211% more Vitamin A than soy milk - kefir has 171ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than soy milk - kefir has 41iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Kefir and soy milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Kefir and soy milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

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

Soy Milk Kefir
Thiamin 0.029 MG 0.03 MG
Riboflavin 0.184 MG 0.135 MG
Niacin 0.425 MG 0.15 MG
Pantothenic acid ~ 0.385 MG
Vitamin B6 0.031 MG 0.058 MG
Folate 9 UG 13 UG
Vitamin B12 0.85 UG 0.29 UG

Minerals

calcium

Both kefir and soy milk are high in calcium. Kefir has a little more calcium (6%) than soy milk by weight - kefir has 130mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Kefir and soy milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Kefir has 34% more potassium than soy milk - kefir has 164mg 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 kefir per 100 grams.

Soy Milk Kefir
alpha linoleic acid 0.075 G 0.006 G
DPA ~ 0.001 G
Total 0.075 G 0.007 G

omega 6s

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

Soy Milk Kefir
linoleic acid 0.584 G 0.042 G
other omega 6 ~ 0.002 G
Total 0.584 G 0.044 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 Kefir .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Kefir (Kefir, lowfat, plain, LIFEWAY) .

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G polyunsaturated fat G
G trans fat G
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

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

Is kefir or soy milk better for protein?
Kefir and soy milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and soy milk has 2.6g of protein.

Does kefir or soy milk have more carbohydrates?
By weight, both kefir and soy milk are low in carbohydrates - kefir has 4.8g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does kefir or soy milk contain more calcium?
Both kefir and soy milk are high in calcium. Kefir has a little more calcium ( 10%) than soy milk by weight - kefir has 130mg of calcium in 100 grams and soy milk has 123mg of calcium.

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