Soy Milk vs. Kale
Nutrition comparison of Soy Milk and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and kale:
- Both kale and soy milk are high in calcium.
- Kale has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and soy milk contain similar amounts of calories - kale has 35 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, heavier in carbs and similar to kale for fat. Soy milk has a macronutrient ratio of 24:46:31 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Kale | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 46% | 41% |
| Fat | 31% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and soy milk are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy milk - kale has 4.1g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Kale and soy milk contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Kale and soy milk contain similar amounts of protein - kale has 2.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both kale and soy milk are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than soy milk - kale has 93.4mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 338% more Vitamin A than soy milk - kale has 241ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than kale - soy milk has 3.7iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and soy milk contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 128 times more Vitamin K than soy milk - kale has 389.6ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Kale has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and kale contain significant amounts of riboflavin.
| Soy Milk | Kale | |
|---|---|---|
| Thiamin | 0.029 MG | 0.113 MG |
| Riboflavin | 0.184 MG | 0.347 MG |
| Niacin | 0.425 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.031 MG | 0.147 MG |
| Folate | 9 UG | 62 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both kale and soy milk are high in calcium. Kale has 107% more calcium than soy milk - kale has 254mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Kale has 281% more iron than soy milk - kale has 1.6mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Kale is an excellent source of potassium and it has 185% more potassium than soy milk - kale has 348mg 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, kale has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Kale | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.378 G |
| Total | 0.075 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than kale per 100 grams.
| Soy Milk | Kale | |
|---|---|---|
| linoleic acid | 0.584 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.584 G | 0.294 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 (%) |
Kale 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 kale or soy milk contain more calories in 100 grams?Kale and soy milk contain similar amounts of calories - kale has 35 calories in 100g and soy milk has 43 calories.
Does kale or soy milk have more carbohydrates?
By weight, both kale and soy milk are low in carbohydrates - kale has 4.4g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does kale or soy milk contain more calcium?
Both kale and soy milk are high in calcium. Kale has 110% more calcium than soy milk - kale has 254mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does kale or soy milk contain more potassium?
Kale is a rich source of potassium and it has 190% more potassium than soy milk - kale has 348mg of potassium in 100 grams and soy milk has 122mg of potassium.