Soy Milk vs. Spirulina
Nutrition comparison of Soy Milk and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and spirulina:
- Both spirulina and soy milk are high in calcium.
- Soy milk has 11.9 times less saturated fat than spirulina.
- Soy milk has 3.8 times less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than soy milk.
- Spirulina is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and soy milk has 85% less calories than spirulina - spirulina has 290 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and heavier in fat compared to spirulina per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Spirulina | |
|---|---|---|
| Protein | 24% | 58% |
| Carbohydrates | 46% | 24% |
| Fat | 31% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.8 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 17 times more dietary fiber than soy milk - spirulina has 3.6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Spirulina and soy milk contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 21 times more protein than soy milk - spirulina has 57.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 11.9 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than soy milk - spirulina has 10.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 90% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than spirulina - soy milk has 3.7iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 44 times more Vitamin E than soy milk - spirulina has 5mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Spirulina has 750% more Vitamin K than soy milk - spirulina has 25.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
| Soy Milk | Spirulina | |
|---|---|---|
| Thiamin | 0.029 MG | 2.38 MG |
| Riboflavin | 0.184 MG | 3.67 MG |
| Niacin | 0.425 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.031 MG | 0.364 MG |
| Folate | 9 UG | 94 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both spirulina and soy milk are high in calcium. Spirulina is very similar to spirulina for calcium - spirulina has 120mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Spirulina is an excellent source of iron and it has 66 times more iron than soy milk - spirulina has 28.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 10 times more potassium than soy milk - spirulina has 1363mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.823 G |
| Total | 0.075 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Spirulina | |
|---|---|---|
| linoleic acid | 0.584 G | 1.254 G |
| Total | 0.584 G | 1.254 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 (%) |
Spirulina 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 spirulina or soy milk contain more calories in 100 grams?Spirulina is high in calories and soy milk has 90% less calories than spirulina - spirulina has 290 calories in 100g and soy milk has 43 calories.
Is spirulina or soy milk better for protein?
Spirulina is a fantastic source of protein and it has 21 times more protein than soy milk - spirulina has 57.5g of protein per 100 grams and soy milk has 2.6g of protein.
Does spirulina or soy milk have more carbohydrates?
By weight, soy milk has 3.8 times fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does spirulina or soy milk contain more calcium?
Both spirulina and soy milk are high in calcium. Spirulina is very similar to spirulina for calcium - spirulina has 120mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does spirulina or soy milk contain more iron?
Spirulina is an abundant source of iron and it has 66 times more iron than soy milk - spirulina has 28.5mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does spirulina or soy milk contain more potassium?
Spirulina is a rich source of potassium and it has 10 times more potassium than soy milk - spirulina has 1363mg of potassium in 100 grams and soy milk has 122mg of potassium.