Soy Milk vs. Almonds

Nutrition comparison of Soy Milk and Almonds


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

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

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

  • Both almonds and soy milk are high in calcium.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
  • Soy milk has 3.3 times less carbohydrates than almond.
  • Soy milk has signficantly less saturated fat than almond.
Detailed nutritional comparison of soy milk and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Almonds src

Here's an infographic summarizing the nutritional differences between soy milk and almonds. marks particularly rich nutrients.


Calories and Carbs

calories

Almond is high in calories and soy milk has 93% less calories than almond - almond has 579 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Almonds
Protein 24% 14%
Carbohydrates 45% 14%
Fat 31% 72%
Alcohol ~ ~

carbohydrates

Soy milk has 3.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than soy milk - almond has 12.5g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Almonds and soy milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 713% more protein than soy milk - almond has 21.2g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

Both almonds and soy milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin A

Soy milk has more Vitamin A than almond - soy milk has 55ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin D

Soy milk has more Vitamin D than almond - soy milk has 3.7iu of Vitamin D per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than soy milk - almond has 25.6mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Soy milk and almonds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.

Soy Milk Almonds
Thiamin 0.029 MG 0.205 MG
Riboflavin 0.184 MG 1.138 MG
Niacin 0.425 MG 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 0.031 MG 0.137 MG
Folate 9 UG 44 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both almonds and soy milk are high in calcium. Almond has 119% more calcium than soy milk - almond has 269mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Almond is an excellent source of iron and it has 783% more iron than soy milk - almond has 3.7mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Almond is an excellent source of potassium and it has 501% more potassium than soy milk - almond has 733mg 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 almonds contain small amounts of beta-carotene.

Soy Milk Almonds
beta-carotene 2 UG 1 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than almond per 100 grams.

Soy Milk Almonds
alpha linoleic acid 0.075 G 0.003 G
Total 0.075 G 0.003 G

omega 6s

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

Soy Milk Almonds
linoleic acid 0.584 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.584 G 12.326 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 Almonds .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or soy milk contain more calories in 100 grams?
Almond is high in calories and soy milk has 90% less calories than almond - almond has 579 calories in 100g and soy milk has 43 calories.

Does almonds or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does almonds or soy milk contain more calcium?
Both almonds and soy milk are high in calcium. Almond has 120% more calcium than soy milk - almond has 269mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does almonds or soy milk contain more iron?
Almond is an abundant source of iron and it has 780% more iron than soy milk - almond has 3.7mg of iron in 100 grams and soy milk has 0.42mg of iron.

Does almonds or soy milk contain more potassium?
Almond is a rich source of potassium and it has 500% more potassium than soy milk - almond has 733mg of potassium in 100 grams and soy milk has 122mg of potassium.

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