Rice Milk vs. Soy Milk

Nutrition comparison of Rice Milk and Soy Milk


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

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

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

  • Both rice milk and soy milk are high in calcium.
  • Rice milk has more pantothenic acid.
Detailed nutritional comparison of rice milk and soy milk 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: Rice Milk (Beverages, rice milk, unsweetened) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.


Image of Rice Milk src
Image of Soy Milk src

Calories and Carbs

calories

Rice milk and soy milk contain similar amounts of calories - rice milk has 47 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, rice milk is much lighter in protein, much heavier in carbs and lighter in fat compared to soy milk per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Rice Milk Soy Milk
Protein 3% 24%
Carbohydrates 79% 46%
Fat 19% 31%
Alcohol ~ ~

carbohydrates

Rice milk and soy milk contain similar amounts of carbs - rice milk has 9.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Rice milk and soy milk contain similar amounts of dietary fiber - rice milk has 0.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Rice milk and soy milk contain similar amounts of sugar - rice milk has 5.3g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Soy milk has 829% more protein than rice milk - rice milk has 0.28g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both soy milk and rice milk are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and rice milk does not contain significant amounts.

Vitamins

Vitamin A

Rice milk and soy milk contain similar amounts of Vitamin A - rice milk has 63ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Rice milk has more Vitamin D than soy milk - rice milk has 42iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Rice milk and soy milk contain similar amounts of Vitamin E - rice milk has 0.47mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Rice milk and soy milk contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Rice milk has more pantothenic acid. Both rice milk and soy milk contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.

Rice Milk Soy Milk
Thiamin 0.027 MG 0.029 MG
Riboflavin 0.142 MG 0.184 MG
Niacin 0.39 MG 0.425 MG
Pantothenic acid 0.146 MG ~
Vitamin B6 0.039 MG 0.031 MG
Folate 2 UG 9 UG
Vitamin B12 0.63 UG 0.85 UG

Minerals

calcium

Both rice milk and soy milk are high in calcium. Rice milk is very similar to rice milk for calcium - rice milk has 118mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Rice milk and soy milk contain similar amounts of iron - rice milk has 0.2mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Soy milk has 352% more potassium than rice milk - rice milk has 27mg 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 rice milk per 100 grams.

Rice Milk Soy Milk
alpha linoleic acid 0.008 G 0.075 G
Total 0.008 G 0.075 G

omega 6s

Comparing omega-6 fatty acids, both rice milk and soy milk contain significant amounts of linoleic acid.

Rice Milk Soy Milk
linoleic acid 0.305 G 0.584 G
Total 0.305 G 0.584 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: Rice Milk (Beverages, rice milk, unsweetened) and Soy Milk (Soy milk, fortified) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does rice milk or soy milk contain more calories in 100 grams?
Rice milk and soy milk contain similar amounts of calories - rice milk has 47 calories in 100g and soy milk has 43 calories.

Does rice milk or soy milk have more carbohydrates?
By weight, rice milk and soy milk contain similar amounts of carbs - rice milk has 9.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does rice milk or soy milk contain more calcium?
Both rice milk and soy milk are high in calcium. Rice milk is very similar to rice milk for calcium - rice milk has 118mg of calcium in 100 grams and soy milk has 123mg of calcium.

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