Soy Milk vs. Orange Juice
Nutrition comparison of Soy Milk and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and orange juice:
- Orange juice has more thiamin, pantothenic acid and folate, however, soy milk contains more riboflavin and Vitamin B12.
- Orange juice is an excellent source of Vitamin C.
- Soy milk has 57% less sugar than orange juice.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and soy milk contain similar amounts of calories - orange juice has 45 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 orange juice per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Orange Juice | |
|---|---|---|
| Protein | 24% | 6% |
| Carbohydrates | 46% | 90% |
| Fat | 31% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and soy milk contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Orange juice and soy milk contain similar amounts of dietary fiber - orange juice has 0.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy milk has 57% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 271% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both orange juice and soy milk are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than soy milk - orange juice has 50mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 450% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than orange juice - soy milk has 3.7iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and soy milk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Orange juice and soy milk contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, pantothenic acid and folate, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and orange juice contain significant amounts of niacin and Vitamin B6.
| Soy Milk | Orange Juice | |
|---|---|---|
| Thiamin | 0.029 MG | 0.09 MG |
| Riboflavin | 0.184 MG | 0.03 MG |
| Niacin | 0.425 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | 0.031 MG | 0.04 MG |
| Folate | 9 UG | 30 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Orange juice and soy milk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Orange juice has 64% more potassium than soy milk - orange juice has 200mg 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,
| Soy Milk | Orange Juice | |
|---|---|---|
| beta-carotene | 2 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Soy Milk | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.011 G |
| Total | 0.075 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than orange juice per 100 grams.
| Soy Milk | Orange Juice | |
|---|---|---|
| linoleic acid | 0.584 G | 0.029 G |
| Total | 0.584 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Soy Milk g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or soy milk contain more calories in 100 grams?Orange juice and soy milk contain similar amounts of calories - orange juice has 45 calories in 100g and soy milk has 43 calories.
Does orange juice or soy milk have more carbohydrates?
By weight, orange juice and soy milk contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does orange juice or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and soy milk has 123mg of calcium.