Soy Milk vs. Quinoa
Nutrition comparison of Soy Milk and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and quinoa:
- For omega-3 fatty acids, quinoa has more dha than soy milk.
- Quinoa has more thiamin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Quinoa is a great source of dietary fiber.
- Soy milk has 3.3 times less carbohydrates than quinoa.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and soy milk has 64% less calories than quinoa - quinoa has 120 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and heavier in fat compared to quinoa per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Quinoa | |
|---|---|---|
| Protein | 24% | 15% |
| Carbohydrates | 46% | 71% |
| Fat | 31% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.3 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 13 times more dietary fiber than soy milk - quinoa has 2.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Quinoa and soy milk contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Quinoa has 69% more protein than soy milk - quinoa has 4.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both quinoa and soy milk are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than quinoa - soy milk has 55ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than quinoa - soy milk has 3.7iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and soy milk contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and quinoa contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and quinoa contain significant amounts of riboflavin and niacin.
| Soy Milk | Quinoa | |
|---|---|---|
| Thiamin | 0.029 MG | 0.107 MG |
| Riboflavin | 0.184 MG | 0.11 MG |
| Niacin | 0.425 MG | 0.412 MG |
| Vitamin B6 | 0.031 MG | 0.123 MG |
| Folate | 9 UG | 42 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 624% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Quinoa has 255% more iron than soy milk - quinoa has 1.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Quinoa has 41% more potassium than soy milk - quinoa has 172mg 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 quinoa contain small amounts of beta-carotene.
| Soy Milk | Quinoa | |
|---|---|---|
| beta-carotene | 2 UG | 3 UG |
| lutein + zeaxanthin | ~ | 53 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than soy milk per 100 grams. Both soy milk and quinoa contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.075 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and quinoa contain significant amounts of linoleic acid.
| Soy Milk | Quinoa | |
|---|---|---|
| linoleic acid | 0.584 G | 0.974 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.584 G | 0.977 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 (%) |
Cooked Quinoa 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 quinoa or soy milk contain more calories in 100 grams?Quinoa is high in calories and soy milk has 60% less calories than quinoa - quinoa has 120 calories in 100g and soy milk has 43 calories.
Does quinoa or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does quinoa or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 620% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and soy milk has 123mg of calcium.