Beef vs. Soy Milk

Nutrition comparison of Cooked Beef and Soy Milk


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

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

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

  • Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Beef is a great source of iron and potassium.
  • Beef is an excellent source of protein.
  • Soy milk is an excellent source of calcium.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Soy Milk src

Calories and Carbs

calories

Beef is high in calories and soy milk has 84% less calories than beef - beef has 277 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to soy milk per calorie. Beef has a macronutrient ratio of 38:0:62 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Soy Milk
Protein 38% 24%
Carbohydrates ~ 46%
Fat 62% 31%
Alcohol ~ ~

carbohydrates

Both soy milk and beef are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

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

sugar

Beef has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Beef is an excellent source of protein and it has 876% more protein than soy milk - beef has 25.4g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Beef is high in saturated fat and soy milk has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

Soy milk has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soy milk does not contain significant amounts.

cholesterol

Soy milk has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin A

Soy milk has 17 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Beef and soy milk contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Beef and soy milk contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Beef and soy milk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

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

Beef Soy Milk
Thiamin 0.051 MG 0.029 MG
Riboflavin 0.176 MG 0.184 MG
Niacin 4.537 MG 0.425 MG
Pantothenic acid 0.658 MG ~
Vitamin B6 0.336 MG 0.031 MG
Folate 11 UG 9 UG
Vitamin B12 2.9 UG 0.85 UG

Minerals

calcium

Soy milk is an excellent source of calcium and it has 251% more calcium than beef - beef has 35mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Beef is a great source of iron and it has 436% more iron than soy milk - beef has 2.3mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Beef is a great source of potassium and it has 125% more potassium than soy milk - beef has 275mg of potassium per 100 grams and soy milk has 122mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both beef and soy milk contain significant amounts of alpha linoleic acid (ALA).

Beef Soy Milk
alpha linoleic acid 0.056 G 0.075 G
Total 0.056 G 0.075 G

omega 6s

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

Beef Soy Milk
other omega 6 0.012 G ~
linoleic acid 0.39 G 0.584 G
Total 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Milk (Soy milk, fortified) .

Cooked Beef g

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G Water G
G Starch G
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FAQ

Does beef or soy milk contain more calories in 100 grams?
Beef is high in calories and soy milk has 80% less calories than beef - beef has 277 calories in 100g and soy milk has 43 calories.

Is beef or soy milk better for protein?
Beef is a fantastic source of protein and it has 880% more protein than soy milk - beef has 25.4g of protein per 100 grams and soy milk has 2.6g of protein.

Does soy milk or beef have more carbohydrates?
By weight, both soy milk and beef are low in carbohydrates - soy milk has 4.9g of carbs for 100g and beef has no carbs..

Does beef or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 250% more calcium than beef - beef has 35mg of calcium in 100 grams and soy milk has 123mg of calcium.