Soy Milk vs. Peas
Nutrition comparison of Soy Milk and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and peas:
- Pea has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Soy milk has 66% less carbohydrates than pea.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 47% less calories than pea - pea has 81 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in carbs, much heavier in fat and similar to peas for protein. Soy milk has a macronutrient ratio of 24:46:31 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Peas | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 46% | 69% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 66% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 27 times more dietary fiber than soy milk - pea has 5.7g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Peas and soy milk contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Pea has 108% more protein than soy milk - pea has 5.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both peas and soy milk are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than soy milk - pea has 40mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Peas and soy milk contain similar amounts of Vitamin A - pea has 38ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than pea - soy milk has 3.7iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and soy milk contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Pea has 727% more Vitamin K than soy milk - pea has 24.8ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and peas contain significant amounts of riboflavin.
| Soy Milk | Peas | |
|---|---|---|
| Thiamin | 0.029 MG | 0.266 MG |
| Riboflavin | 0.184 MG | 0.132 MG |
| Niacin | 0.425 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.031 MG | 0.169 MG |
| Folate | 9 UG | 65 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 392% more calcium than pea - pea has 25mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Pea has 250% more iron than soy milk - pea has 1.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Pea is a great source of potassium and it has 100% more potassium than soy milk - pea has 244mg 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,
| Soy Milk | Peas | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than pea per 100 grams.
| Soy Milk | Peas | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.035 G |
| Total | 0.075 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than pea per 100 grams.
| Soy Milk | Peas | |
|---|---|---|
| linoleic acid | 0.584 G | 0.152 G |
| Total | 0.584 G | 0.152 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 (%) |
Peas 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 peas or soy milk contain more calories in 100 grams?Soy milk has 50% less calories than pea - pea has 81 calories in 100g and soy milk has 43 calories.
Does peas or soy milk have more carbohydrates?
By weight, soy milk has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does peas or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 390% more calcium than pea - pea has 25mg of calcium in 100 grams and soy milk has 123mg of calcium.