Soy Milk vs. Whey Protein Powder

Nutrition comparison of Soy Milk and Whey 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 whey 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 whey protein powder:

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


Calories and Carbs

calories

Whey protein powder is high in calories and soy milk has 88% less calories than whey protein powder - soy milk has 43 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Whey Protein Powder
Protein 24% 89%
Carbohydrates 45% 7%
Fat 31% 4%
Alcohol ~ ~

carbohydrates

Soy milk and whey protein powder contain similar amounts of carbs - soy milk has 4.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has 14 times more dietary fiber than soy milk - soy milk has 0.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Whey protein powder is an excellent source of protein and it has 29 times more protein than soy milk - soy milk has 2.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both soy milk and whey protein powder are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Soy milk has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.

Soy Milk Whey Protein Powder
Thiamin 0.029 MG 0.609 MG
Riboflavin 0.184 MG 2.017 MG
Niacin 0.425 MG 1.136 MG
Vitamin B6 0.031 MG 0.607 MG
Folate 9 UG 33 UG
Vitamin B12 0.85 UG 2.45 UG

Minerals

calcium

Both soy milk and whey protein powder are high in calcium. Whey protein powder has 281% more calcium than soy milk - soy milk has 123mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Whey protein powder has 169% more iron than soy milk - soy milk has 0.42mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has 310% more potassium than soy milk - soy milk has 122mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Soy Milk Whey Protein Powder
alpha linoleic acid 0.075 G 0.034 G
Total 0.075 G 0.034 G

omega 6s

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

Soy Milk Whey Protein Powder
linoleic acid 0.584 G 0.264 G
Total 0.584 G 0.264 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 Whey Protein Powder .

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

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FAQ

Does soy milk or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and soy milk has 90% less calories than whey protein powder - soy milk has 43 calories in 100g and whey protein powder has 352 calories.

Is soy milk or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 29 times more protein than soy milk - soy milk has 2.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does soy milk or whey protein powder have more carbohydrates?
By weight, soy milk and whey protein powder contain similar amounts of carbs - soy milk has 4.9g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does soy milk or whey protein powder contain more calcium?
Both soy milk and whey protein powder are high in calcium. Whey protein powder has 280% more calcium than soy milk - soy milk has 123mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does soy milk or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 310% more potassium than soy milk - soy milk has 122mg of potassium in 100 grams and whey protein powder has 500mg of potassium.