Soy Milk vs. Soy Protein Powder

Nutrition comparison of Soy Milk and Soy Protein Powder

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

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

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

  • Both soy milk and soy protein powder are high in calcium.
  • Soy milk has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Soy protein powder is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of soy milk and soy protein powder 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 Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Soy protein powder is high in calories and soy milk has 89% less calories than soy protein powder - soy milk has 43 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, soy milk is much lighter in protein, heavier in carbs and heavier in fat compared to soy protein powder per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Soy Protein Powder
Protein 24% 57%
Carbohydrates 46% 30%
Fat 31% 13%
Alcohol ~ ~

carbohydrates

Soy milk has signficantly less carbohydrates than soy protein powder - soy milk has 4.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Soy protein powder is an excellent source of dietary fiber and it has 32 times more dietary fiber than soy milk - soy milk has 0.2g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and soy milk has 84% less sugar than soy protein powder - soy milk has 3.7g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Soy protein powder is an excellent source of protein and it has 20 times more protein than soy milk - soy milk has 2.6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Soy milk and soy protein powder contain similar amounts of saturated fat - soy milk has 0.21g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin A

Soy milk has more Vitamin A than soy protein powder - soy milk has 55ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

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

Vitamin E

Soy milk and soy protein powder contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Soy milk and soy protein powder contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and soy protein powder contain significant amounts of riboflavin.

Soy Milk Soy Protein Powder
Thiamin 0.029 MG 0.288 MG
Riboflavin 0.184 MG 0.164 MG
Niacin 0.425 MG 2.357 MG
Vitamin B6 0.031 MG 0.164 MG
Folate 9 UG 289 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both soy milk and soy protein powder are high in calcium. Soy protein powder has 45% more calcium than soy milk - soy milk has 123mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Soy protein powder is an excellent source of iron and it has 27 times more iron than soy milk - soy milk has 0.42mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Soy protein powder is an excellent source of potassium and it has 665% more potassium than soy milk - soy milk has 122mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Soy Milk Soy Protein Powder
alpha linoleic acid 0.075 G 0.32 G
Total 0.075 G 0.32 G

omega 6s

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

Soy Milk Soy Protein Powder
linoleic acid 0.584 G 2.381 G
Total 0.584 G 2.381 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.

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Soy Protein Powder (Protein powder, soy based, NFS) .

Soy Milk g

()
Daily Values (%)

Soy Protein Powder g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does soy milk or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and soy milk has 90% less calories than soy protein powder - soy milk has 43 calories in 100g and soy protein powder has 388 calories.

Is soy milk or soy protein powder better for protein?
Soy protein powder is a fantastic source of protein and it has 20 times more protein than soy milk - soy milk has 2.6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does soy milk or soy protein powder have more carbohydrates?
By weight, soy milk has signficantly fewer carbohydrates than soy protein powder - soy milk has 4.9g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does soy milk or soy protein powder contain more calcium?
Both soy milk and soy protein powder are high in calcium. Soy protein powder has 50% more calcium than soy milk - soy milk has 123mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does soy milk or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 27 times more iron than soy milk - soy milk has 0.42mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does soy milk or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 670% more potassium than soy milk - soy milk has 122mg of potassium in 100 grams and soy protein powder has 933mg of potassium.