Soy Milk vs. Yogurt
Nutrition comparison of Soy Milk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and yogurt:
- Both yogurt and soy milk are high in calcium.
- Soy milk has 9.2 times less saturated fat than yogurt.
- Soy milk has more niacin and Vitamin B12, however, yogurt contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and soy milk contain similar amounts of calories - yogurt has 61 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in carbs, lighter in fat and similar to yogurt for protein. Soy milk has a macronutrient ratio of 24:46:31 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Yogurt | |
|---|---|---|
| Protein | 24% | 22% |
| Carbohydrates | 46% | 30% |
| Fat | 31% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and soy milk are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than yogurt - soy milk has 0.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and soy milk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Yogurt and soy milk contain similar amounts of protein - yogurt has 3.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 9.2 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Soy milk has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and soy milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 104% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Yogurt and soy milk contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Yogurt and soy milk contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Yogurt and soy milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more niacin and Vitamin B12, however, yogurt contains more pantothenic acid. Both soy milk and yogurt contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Soy Milk | Yogurt | |
|---|---|---|
| Thiamin | 0.029 MG | 0.029 MG |
| Riboflavin | 0.184 MG | 0.142 MG |
| Niacin | 0.425 MG | 0.075 MG |
| Pantothenic acid | ~ | 0.389 MG |
| Vitamin B6 | 0.031 MG | 0.032 MG |
| Folate | 9 UG | 7 UG |
| Vitamin B12 | 0.85 UG | 0.37 UG |
Minerals
calcium
Both yogurt and soy milk are high in calcium. Yogurt is very similar to yogurt for calcium - yogurt has 121mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Yogurt and soy milk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Yogurt and soy milk contain similar amounts of potassium - yogurt has 155mg 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 yogurt contain small amounts of beta-carotene.
| Soy Milk | Yogurt | |
|---|---|---|
| beta-carotene | 2 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Soy Milk | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.027 G |
| Total | 0.075 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than yogurt per 100 grams.
| Soy Milk | Yogurt | |
|---|---|---|
| linoleic acid | 0.584 G | 0.065 G |
| Total | 0.584 G | 0.065 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 (%) |
Yogurt 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 yogurt or soy milk contain more calories in 100 grams?Yogurt and soy milk contain similar amounts of calories - yogurt has 61 calories in 100g and soy milk has 43 calories.
Does yogurt or soy milk have more carbohydrates?
By weight, both yogurt and soy milk are low in carbohydrates - yogurt has 4.7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does yogurt or soy milk contain more calcium?
Both yogurt and soy milk are high in calcium. Yogurt is very similar to yogurt for calcium - yogurt has 121mg of calcium in 100 grams and soy milk has 123mg of calcium.