Soy Milk vs. Lemon Zest
Nutrition comparison of Soy Milk and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and lemon zest:
- Both lemon zest and soy milk are high in calcium.
- Lemon zest is an excellent source of Vitamin C and dietary fiber.
- Soy milk has 69% less carbohydrates than lemon zest.
- Soy milk has more riboflavin and Vitamin B12, however, lemon zest contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and soy milk contain similar amounts of calories - lemon zest has 47 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to lemon zest per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for lemon zest, 9:91:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Lemon Zest | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 46% | 91% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 69% less carbohydrates than lemon zest - lemon zest has 16g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 52 times more dietary fiber than soy milk - lemon zest has 10.6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Lemon zest and soy milk contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Lemon zest and soy milk contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both lemon zest and soy milk are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Lemon zest is an excellent source of Vitamin C and it has more Vitamin C than soy milk - lemon zest has 129mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 17 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than lemon zest - soy milk has 3.7iu of Vitamin D per 100 grams and lemon zest does not contain significant amounts.
Vitamin E
Lemon zest and soy milk contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and lemon zest contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Soy milk has more riboflavin and Vitamin B12, however, lemon zest contains more pantothenic acid and Vitamin B6. Both soy milk and lemon zest contain significant amounts of thiamin, niacin and folate.
| Soy Milk | Lemon Zest | |
|---|---|---|
| Thiamin | 0.029 MG | 0.06 MG |
| Riboflavin | 0.184 MG | 0.08 MG |
| Niacin | 0.425 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.319 MG |
| Vitamin B6 | 0.031 MG | 0.172 MG |
| Folate | 9 UG | 13 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both lemon zest and soy milk are high in calcium. Lemon zest has a little more calcium (9%) than soy milk by weight - lemon zest has 134mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Lemon zest and soy milk contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Lemon zest and soy milk contain similar amounts of potassium - lemon zest has 160mg 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 lemon zest contain small amounts of beta-carotene.
| Soy Milk | Lemon Zest | |
|---|---|---|
| beta-carotene | 2 UG | 7 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than lemon zest per 100 grams.
| Soy Milk | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.026 G |
| Total | 0.075 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than lemon zest per 100 grams.
| Soy Milk | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.584 G | 0.063 G |
| Total | 0.584 G | 0.063 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 Lemon Zest (Lemon peel, raw) .
Soy Milk g
()
|
Daily Values (%) |
Lemon Zest 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 lemon zest or soy milk contain more calories in 100 grams?Lemon zest and soy milk contain similar amounts of calories - lemon zest has 47 calories in 100g and soy milk has 43 calories.
Does lemon zest or soy milk have more carbohydrates?
By weight, soy milk has 70% fewer carbohydrates than lemon zest - lemon zest has 16g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does lemon zest or soy milk contain more calcium?
Both lemon zest and soy milk are high in calcium. Lemon zest has a little more calcium ( 10%) than soy milk by weight - lemon zest has 134mg of calcium in 100 grams and soy milk has 123mg of calcium.