Soy Milk vs. Cashews
Nutrition comparison of Soy Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and cashews:
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and soy milk has 92% less calories than cashew - cashew has 553 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 cashews per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Cashews | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | 46% | 21% |
| Fat | 31% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and soy milk has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 15 times more dietary fiber than soy milk - cashew has 3.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Cashews and soy milk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 601% more protein than soy milk - cashew has 18.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Cashew is high in saturated fat and soy milk has 97% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Cashews and soy milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than cashew - soy milk has 55ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than cashew - soy milk has 3.7iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and soy milk contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Cashew has 10 times more Vitamin K than soy milk - cashew has 34.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
| Soy Milk | Cashews | |
|---|---|---|
| Thiamin | 0.029 MG | 0.423 MG |
| Riboflavin | 0.184 MG | 0.058 MG |
| Niacin | 0.425 MG | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | 0.031 MG | 0.417 MG |
| Folate | 9 UG | 25 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 232% more calcium than cashew - cashew has 37mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Cashew is an excellent source of iron and it has 14 times more iron than soy milk - cashew has 6.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Cashew is an excellent source of potassium and it has 441% more potassium than soy milk - cashew has 660mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and cashews contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.062 G |
| Total | 0.075 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Cashews | |
|---|---|---|
| linoleic acid | 0.584 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.584 G | 8.048 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.
Soy Milk g
()
|
Daily Values (%) |
Cashews 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 cashews or soy milk contain more calories in 100 grams?Cashew is high in calories and soy milk has 90% less calories than cashew - cashew has 553 calories in 100g and soy milk has 43 calories.
Does cashews or soy milk have more carbohydrates?
By weight, cashew is high in carbohydrates and soy milk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does cashews or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 230% more calcium than cashew - cashew has 37mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does cashews or soy milk contain more iron?
Cashew is an abundant source of iron and it has 14 times more iron than soy milk - cashew has 6.7mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does cashews or soy milk contain more potassium?
Cashew is a rich source of potassium and it has 440% more potassium than soy milk - cashew has 660mg of potassium in 100 grams and soy milk has 122mg of potassium.