Soy Milk vs. Granola

Nutrition comparison of Soy Milk and Granola


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

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

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

  • Both granola and soy milk are high in calcium.
  • Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Granola is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
  • Soy milk has signficantly less saturated fat than granola.
  • Soy milk has signficantly less sugar than granola.
Detailed nutritional comparison of soy milk and granola 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 Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Granola src

Calories and Carbs

calories

Granola is high in calories and soy milk has 91% less calories than granola - granola has 489 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in protein, lighter in fat and similar to granola for carbs. Soy milk has a macronutrient ratio of 24:45:31 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Granola
Protein 24% 11%
Carbohydrates 45% 44%
Fat 31% 45%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and soy milk has 91% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Granola is an excellent source of dietary fiber and it has 43 times more dietary fiber than soy milk - granola has 8.9g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Soy milk has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Granola is an excellent source of protein and it has 426% more protein than soy milk - granola has 13.7g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Granola has more Vitamin C than soy milk - granola has 1.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.

Vitamin A

Soy milk has 54 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 99 times more Vitamin E than soy milk - granola has 11.1mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Granola and soy milk contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and granola contain significant amounts of riboflavin.

Soy Milk Granola
Thiamin 0.029 MG 0.548 MG
Riboflavin 0.184 MG 0.354 MG
Niacin 0.425 MG 2.739 MG
Pantothenic acid ~ 0.752 MG
Vitamin B6 0.031 MG 0.37 MG
Folate 9 UG 84 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both granola and soy milk are high in calcium. Soy milk has 62% more calcium than granola - granola has 76mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Granola is an excellent source of iron and it has 840% more iron than soy milk - granola has 4mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Granola is an excellent source of potassium and it has 342% more potassium than soy milk - granola has 539mg 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 granola contain small amounts of beta-carotene.

Soy Milk Granola
beta-carotene 2 UG 11 UG
lutein + zeaxanthin ~ 137 UG

Omega-3 and Omega-6

omega 3s

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

Soy Milk Granola
alpha linoleic acid 0.075 G 0.611 G
EPA ~ 0.002 G
Total 0.075 G 0.613 G

omega 6s

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

Soy Milk Granola
linoleic acid 0.584 G 7.194 G
other omega 6 ~ 0.053 G
Total 0.584 G 7.247 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 Granola .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Granola (Cereals ready-to-eat, granola, homemade) .

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FAQ

Does granola or soy milk contain more calories in 100 grams?
Granola is high in calories and soy milk has 90% less calories than granola - granola has 489 calories in 100g and soy milk has 43 calories.

Does granola or soy milk have more carbohydrates?
By weight, granola is high in carbohydrates and soy milk has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does granola or soy milk contain more calcium?
Both granola and soy milk are high in calcium. Soy milk has 60% more calcium than granola - granola has 76mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does granola or soy milk contain more iron?
Granola is an abundant source of iron and it has 840% more iron than soy milk - granola has 4mg of iron in 100 grams and soy milk has 0.42mg of iron.

Does granola or soy milk contain more potassium?
Granola is a rich source of potassium and it has 340% more potassium than soy milk - granola has 539mg of potassium in 100 grams and soy milk has 122mg of potassium.

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