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.
Detailed nutritional comparison of soy milk and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Yogurt src

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 24:45:31 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Yogurt
Protein 24% 22%
Carbohydrates 45% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Milk or Yogurt .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Yogurt (Yogurt, plain, whole milk) .

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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protein
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choline
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G Water G
G Starch G
G Alcohol 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.