How many calories are in one cup of soy milk?

Soy milk has 105 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of soy milk?

A great source of protein, a single cup of Soy Milk contains 13% of recommended daily values or 6.3 grams of protein.

What vitamins and minerals are in soy milk?

Soy milk is an excellent source of many nutrients, including Vitamin A, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of protein and magnesium.

Does soy milk contain omega 3 fatty acids?

Soy milk is a source of healthy omega-3 fatty acids, containing a total of 0.18 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to soy milk in cooking?

Almond milk are similar to, or commonly paired with soy milk in cooking and recipes.

Vegan Food with Nutrition Similar to Soy Milk

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Summary
Similar nuts
Similar fruits
Similar plants

Soy Milk source

Similar to Soy Milk

Soy Milk is an excellent source of calcium. It is also a good source of Vitamin B12. It also has significant amounts of Vitamin A, potassium and riboflavin. One cup of fortified soy milk contains about 105 calories.

Oat milk is similar to soy milk nutritionally. Other similar foods include rice milk.

We compared the key nutrients in soy milk (Vitamin B12 and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Oat Milk, Rice Milk, Coconut Milk, Almonds, Soy Sauce, Black Beans, Tofu, Granola, White Mushroom, Silken Tofu, Wild Rice, Maitake Mushroom, Fried Tofu, Quinoa

fruits: Kumquat, Passion Fruit, Lemon Zest

plants and vegetables: Spirulina, Nori, Yellow Mustard

The details of the top vegan 20 foods most nutritionally similar to soy milk are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to soy milk. Oat milk, rice milk, coconut milk, almonds and soy sauce are all high in Vitamin B12 and or calcium.

Oat Milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber and Vitamin D than soy milk.

For 100 grams of soy milk and oat milk:

Soy Milk (3/8 cup)		Oat Milk (about 3/8 cup)
0.85	Vitamin B12 (UG)	0.38
123	calcium (MG)	125

However, soy milk does contain more Vitamin A, potassium, thiamin, niacin and Vitamin B6 than oat milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	38
0.2	dietary fiber (G)	0.8
3.7	sugar (G)	2.1
2.6	protein (G)	1.3
0.21	saturated fat (G)	0
55	Vitamin A (UG)	0
0	Vitamin D (IU)	33
0.11	Vitamin E (MG)	0
0.42	iron (MG)	0.3
122	potassium (MG)	35
0.03	thiamin (MG)	0
0.18	riboflavin (MG)	0.14
0.43	niacin (MG)	0
0.03	Vitamin B6 (MG)	0
9	folate (UG)	0
0.85	Vitamin B12 (UG)	0.38

0.936 | 0.936 | 0.82 Complete Comparison:
Oat Milk vs. Soy Milk

Rice Milk

Similarity: 88%

Rice milk is also high in calcium and contains some of the same nutrients. Also, rice milk contains more Vitamin D and pantothenic acid than soy milk.

For 100 grams of soy milk and rice milk:

Soy Milk (3/8 cup)		Rice Milk (about 3/8 cup)
0.85	Vitamin B12 (UG)	0.63
123	calcium (MG)	118

However, soy milk does contain more protein, potassium and Vitamin B12 than rice milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	47
0.2	dietary fiber (G)	0.3
3.7	sugar (G)	5.3
2.6	protein (G)	0.28
0.21	saturated fat (G)	0
55	Vitamin A (UG)	63
0	Vitamin D (IU)	42
0.11	Vitamin E (MG)	0.47
0.42	iron (MG)	0.2
122	potassium (MG)	27
0.03	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.14
0.43	niacin (MG)	0.39
0	pantothenic acid (MG)	0.15
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	2
0.85	Vitamin B12 (UG)	0.63

0.883 | 0.883 | 1.28 Complete Comparison:
Rice Milk vs. Soy Milk

Coconut Milk

Similarity: 78%

Coconut milk is also high in calcium and Vitamin B12. Also, coconut milk contains more Vitamin D than soy milk.

For 100 grams of soy milk and coconut milk:

Soy Milk (3/8 cup)		Coconut Milk (about 3/8 cup)
0.85	Vitamin B12 (UG)	1.3
123	calcium (MG)	188

However, soy milk does contain more dietary fiber, protein, potassium, thiamin and riboflavin than coconut milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	31
0.2	dietary fiber (G)	0
3.7	sugar (G)	2.5
2.6	protein (G)	0.21
0.21	saturated fat (G)	2.1
55	Vitamin A (UG)	63
0	Vitamin D (IU)	42
0.11	Vitamin E (MG)	0
0.42	iron (MG)	0.3
122	potassium (MG)	19
0.03	thiamin (MG)	0
0.18	riboflavin (MG)	0
0.43	niacin (MG)	0
0.03	Vitamin B6 (MG)	0
9	folate (UG)	0
0.85	Vitamin B12 (UG)	1.3

0.784 | 0.784 | 0.97 Complete Comparison:
Coconut Milk vs. Soy Milk

Almonds

Similarity: 65%

More nutritionally dense than soy milk, almonds are also high in calcium and contains some of the same nutrients. Also, almonds contains more dietary fiber, protein and Vitamin E than soy milk.

For 100 grams of soy milk and almonds:

Soy Milk (3/8 cup)		Almonds (3/4 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	269

However, soy milk does contain more Vitamin A and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	579
0.2	dietary fiber (G)	13
3.7	sugar (G)	4.4
2.6	protein (G)	21
0.21	saturated fat (G)	3.8
0	trans fat (G)	0.02
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	26
0.42	iron (MG)	3.7
122	potassium (MG)	733
0.03	thiamin (MG)	0.21
0.18	riboflavin (MG)	1.1
0.43	niacin (MG)	3.6
0	pantothenic acid (MG)	0.47
0.03	Vitamin B6 (MG)	0.14
9	folate (UG)	44
0.85	Vitamin B12 (UG)	0

0.648 | 0.648 | 8.65 Complete Comparison:
Almonds vs. Soy Milk

Soy Sauce

Similarity: 60%

Soy sauce contains nutrients similar to soy milk, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, protein, iron, potassium and niacin than soy milk.

For 100 grams of soy milk and soy sauce:

Soy Milk (3/8 cup)		Soy Sauce (6 tbsps)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	33

However, soy milk does contain more Vitamin A, calcium and Vitamin B12 than soy sauce by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	53
0.2	dietary fiber (G)	0.8
3.7	sugar (G)	0.4
2.6	protein (G)	8.1
0.21	saturated fat (G)	0.07
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0
0.42	iron (MG)	1.5
122	potassium (MG)	435
0.03	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.17
0.43	niacin (MG)	2.2
0	pantothenic acid (MG)	0.3
0.03	Vitamin B6 (MG)	0.15
9	folate (UG)	14
0.85	Vitamin B12 (UG)	0

0.6 | 0.6 | 2.26 Complete Comparison:
Soy Sauce vs. Soy Milk

Black Beans

Similarity: 60%

Black beans contain nutrients similar to soy milk, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, protein, Vitamin C and iron than soy milk.

For 100 grams of soy milk and black beans:

Soy Milk (3/8 cup)		Black Beans (about 3/8 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	35

However, soy milk does contain more Vitamin A, calcium and Vitamin B12 than black beans by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	91
0.2	dietary fiber (G)	6.9
3.7	sugar (G)	0.23
2.6	protein (G)	6
0.21	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0.62
0.42	iron (MG)	1.9
122	potassium (MG)	308
0.03	thiamin (MG)	0.14
0.18	riboflavin (MG)	0.12
0.43	niacin (MG)	0.62
0	pantothenic acid (MG)	0.18
0.03	Vitamin B6 (MG)	0.06
9	folate (UG)	61
0.85	Vitamin B12 (UG)	0

0.599 | 0.599 | 1.89 Complete Comparison:
Black Beans vs. Soy Milk

Tofu

Similarity: 59%

Tofu is also high in calcium and contains some of the same nutrients. Also, tofu contains more protein and iron than soy milk.

For 100 grams of soy milk and tofu:

Soy Milk (3/8 cup)		Tofu (3/8 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	350

However, soy milk does contain more Vitamin A, riboflavin and Vitamin B12 than tofu by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	76
0.2	dietary fiber (G)	0.3
3.7	sugar (G)	0.62
2.6	protein (G)	8.1
0.21	saturated fat (G)	0.69
0	Vitamin C (MG)	0.1
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0.01
0.42	iron (MG)	5.4
122	potassium (MG)	121
0.03	thiamin (MG)	0.08
0.18	riboflavin (MG)	0.05
0.43	niacin (MG)	0.2
0	pantothenic acid (MG)	0.07
0.03	Vitamin B6 (MG)	0.05
9	folate (UG)	15
0.85	Vitamin B12 (UG)	0

0.593 | 0.593 | 2.08 Complete Comparison:
Tofu vs. Soy Milk

Granola

Similarity: 59%

More nutritionally dense than soy milk, granola is also high in calcium and contains some of the same nutrients. Also, granola contains more dietary fiber and protein than soy milk.

For 100 grams of soy milk and granola:

Soy Milk (3/8 cup)		Granola (7/8 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	76

However, soy milk does contain more Vitamin A and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	489
0.2	dietary fiber (G)	8.9
3.7	sugar (G)	20
2.6	protein (G)	14
0.21	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
55	Vitamin A (UG)	1
0.11	Vitamin E (MG)	11
0.42	iron (MG)	4
122	potassium (MG)	539
0.03	thiamin (MG)	0.55
0.18	riboflavin (MG)	0.35
0.43	niacin (MG)	2.7
0	pantothenic acid (MG)	0.75
0.03	Vitamin B6 (MG)	0.37
9	folate (UG)	84
0.85	Vitamin B12 (UG)	0

0.591 | 0.591 | 7.62 Complete Comparison:
Granola vs. Soy Milk

White Mushroom

Similarity: 59%

White mushroom contains nutrients similar to soy milk, but in smaller amounts overall. Moreover, white mushroom contains more dietary fiber, Vitamin C, Vitamin D, potassium and riboflavin than soy milk.

For 100 grams of soy milk and white mushroom:

Soy Milk (3/8 cup)		White Mushroom (1.5 cup)
0.85	Vitamin B12 (UG)	0.04
123	calcium (MG)	3

However, soy milk does contain more Vitamin A, calcium and Vitamin B12 than white mushroom by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	22
0.2	dietary fiber (G)	1
3.7	sugar (G)	2
2.6	protein (G)	3.1
0.21	saturated fat (G)	0.05
0	Vitamin C (MG)	2.1
55	Vitamin A (UG)	0
0	Vitamin D (IU)	7
0.11	Vitamin E (MG)	0.01
0.42	iron (MG)	0.5
122	potassium (MG)	318
0.03	thiamin (MG)	0.08
0.18	riboflavin (MG)	0.4
0.43	niacin (MG)	3.6
0	pantothenic acid (MG)	1.5
0.03	Vitamin B6 (MG)	0.1
9	folate (UG)	17
0.85	Vitamin B12 (UG)	0.04

0.589 | 0.589 | 1.89 Complete Comparison:
White Mushroom vs. Soy Milk

Silken Tofu

Similarity: 59%

Silken tofu is also high in calcium and contains some of the same nutrients. Moreover, silken tofu contains more dietary fiber, protein, iron and folate than soy milk.

For 100 grams of soy milk and silken tofu:

Soy Milk (3/8 cup)		Silken Tofu (7/8 piece)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	111

However, soy milk does contain more Vitamin A, riboflavin and Vitamin B12 than silken tofu by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	61
0.2	dietary fiber (G)	0.2
3.7	sugar (G)	0.7
2.6	protein (G)	7.2
0.21	saturated fat (G)	0.53
0	Vitamin C (MG)	0.2
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0.01
0.42	iron (MG)	1.1
122	potassium (MG)	120
0.03	thiamin (MG)	0.05
0.18	riboflavin (MG)	0.04
0.43	niacin (MG)	0.54
0	pantothenic acid (MG)	0.05
0.03	Vitamin B6 (MG)	0.05
9	folate (UG)	44
0.85	Vitamin B12 (UG)	0

0.588 | 0.588 | 1.45 Complete Comparison:
Silken Tofu vs. Soy Milk

Wild Rice

Similarity: 59%

Wild rice contains nutrients similar to soy milk, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, niacin, pantothenic acid and Vitamin B6 than soy milk.

For 100 grams of soy milk and wild rice:

Soy Milk (3/8 cup)		Wild Rice (5/8 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	3

However, soy milk does contain more Vitamin A, calcium, riboflavin and Vitamin B12 than wild rice by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	101
0.2	dietary fiber (G)	1.8
3.7	sugar (G)	0.73
2.6	protein (G)	4
0.21	saturated fat (G)	0.05
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0.24
0.42	iron (MG)	0.6
122	potassium (MG)	101
0.03	thiamin (MG)	0.05
0.18	riboflavin (MG)	0.09
0.43	niacin (MG)	1.3
0	pantothenic acid (MG)	0.15
0.03	Vitamin B6 (MG)	0.14
9	folate (UG)	26
0.85	Vitamin B12 (UG)	0

0.588 | 0.588 | 1.37 Complete Comparison:
Wild Rice vs. Soy Milk

Maitake Mushroom

Similarity: 58%

Maitake mushroom contains nutrients similar to soy milk, but in smaller amounts overall. Moreover, maitake mushroom contains more dietary fiber, Vitamin D, potassium, thiamin and pantothenic acid than soy milk.

For 100 grams of soy milk and maitake mushroom:

Soy Milk (3/8 cup)		Maitake Mushroom (1.5 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	1

However, soy milk does contain more Vitamin A, calcium and Vitamin B12 than maitake mushroom by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	31
0.2	dietary fiber (G)	2.7
3.7	sugar (G)	2.1
2.6	protein (G)	1.9
0.21	saturated fat (G)	0.03
55	Vitamin A (UG)	0
0	Vitamin D (IU)	1123
0.11	Vitamin E (MG)	0.01
0.42	iron (MG)	0.3
122	potassium (MG)	204
0.03	thiamin (MG)	0.15
0.18	riboflavin (MG)	0.24
0.43	niacin (MG)	0.66
0	pantothenic acid (MG)	0.27
0.03	Vitamin B6 (MG)	0.06
9	folate (UG)	21
0.85	Vitamin B12 (UG)	0

0.583 | 0.583 | 2.15 Complete Comparison:
Maitake Mushroom vs. Soy Milk

Fried Tofu

Similarity: 58%

More nutritionally dense than soy milk, fried tofu is also high in calcium and contains some of the same nutrients. Also, fried tofu contains more dietary fiber, protein and iron than soy milk.

For 100 grams of soy milk and fried tofu:

Soy Milk (3/8 cup)		Fried Tofu (3.5 ounces)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	372

However, soy milk does contain more Vitamin A, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	270
0.2	dietary fiber (G)	3.9
3.7	sugar (G)	2.7
2.6	protein (G)	19
0.21	saturated fat (G)	2.9
55	Vitamin A (UG)	1
0.11	Vitamin E (MG)	0.04
0.42	iron (MG)	4.9
122	potassium (MG)	146
0.03	thiamin (MG)	0.17
0.18	riboflavin (MG)	0.05
0.43	niacin (MG)	0.1
0	pantothenic acid (MG)	0.14
0.03	Vitamin B6 (MG)	0.1
9	folate (UG)	27
0.85	Vitamin B12 (UG)	0

0.582 | 0.582 | 4.39 Complete Comparison:
Fried Tofu vs. Soy Milk

Quinoa

Similarity: 58%

Quinoa contains nutrients similar to soy milk, but in smaller amounts overall. Moreover, quinoa contains more dietary fiber, protein, iron and potassium than soy milk.

For 100 grams of soy milk and quinoa:

Soy Milk (3/8 cup)		Quinoa (1/2 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	17

However, soy milk does contain more Vitamin A, calcium, riboflavin and Vitamin B12 than quinoa by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	120
0.2	dietary fiber (G)	2.8
3.7	sugar (G)	0.87
2.6	protein (G)	4.4
0.21	saturated fat (G)	0.23
55	Vitamin A (UG)	0
0.11	Vitamin E (MG)	0.63
0.42	iron (MG)	1.5
122	potassium (MG)	172
0.03	thiamin (MG)	0.11
0.18	riboflavin (MG)	0.11
0.43	niacin (MG)	0.41
0.03	Vitamin B6 (MG)	0.12
9	folate (UG)	42
0.85	Vitamin B12 (UG)	0

0.582 | 0.582 | 1.98 Complete Comparison:
Quinoa vs. Soy Milk

fruits

Kumquat

Similarity: 66%

Kumquat is also high in calcium and contains some of the same nutrients. Also, kumquat contains more dietary fiber, Vitamin C and iron than soy milk.

For 100 grams of soy milk and kumquat:

Soy Milk (3/8 cup)		Kumquat (5 fruits)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	62

However, soy milk does contain more Vitamin A, riboflavin and Vitamin B12 than kumquat by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	71
0.2	dietary fiber (G)	6.5
3.7	sugar (G)	9.4
2.6	protein (G)	1.9
0.21	saturated fat (G)	0.1
0	Vitamin C (MG)	44
55	Vitamin A (UG)	15
0.11	Vitamin E (MG)	0.15
0.42	iron (MG)	0.86
122	potassium (MG)	186
0.03	thiamin (MG)	0.04
0.18	riboflavin (MG)	0.09
0.43	niacin (MG)	0.43
0	pantothenic acid (MG)	0.21
0.03	Vitamin B6 (MG)	0.04
9	folate (UG)	17
0.85	Vitamin B12 (UG)	0

0.66 | 0.66 | 1.66 Complete Comparison:
Kumquat vs. Soy Milk

Passion Fruit

Similarity: 59%

Passion fruit contains nutrients similar to soy milk, but in smaller amounts overall. Also, passion fruit contains more dietary fiber, Vitamin C and iron than soy milk.

For 100 grams of soy milk and passion fruit:

Soy Milk (3/8 cup)		Passion Fruit (about 3/8 cup)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	12

However, soy milk does contain more calcium, thiamin and Vitamin B12 than passion fruit by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	97
0.2	dietary fiber (G)	10
3.7	sugar (G)	11
2.6	protein (G)	2.2
0.21	saturated fat (G)	0.06
0	Vitamin C (MG)	30
55	Vitamin A (UG)	64
0.11	Vitamin E (MG)	0.02
0.42	iron (MG)	1.6
122	potassium (MG)	348
0.03	thiamin (MG)	0
0.18	riboflavin (MG)	0.13
0.43	niacin (MG)	1.5
0.03	Vitamin B6 (MG)	0.1
9	folate (UG)	14
0.85	Vitamin B12 (UG)	0

0.59 | 0.59 | 1.92 Complete Comparison:
Passion Fruit vs. Soy Milk

Lemon Zest

Similarity: 58%

Lemon zest is also high in calcium and contains some of the same nutrients. Moreover, lemon zest contains more dietary fiber, Vitamin C, pantothenic acid and Vitamin B6 than soy milk.

For 100 grams of soy milk and lemon zest:

Soy Milk (3/8 cup)		Lemon Zest (17 tbsps)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	134

However, soy milk does contain more Vitamin A, riboflavin and Vitamin B12 than lemon zest by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	47
0.2	dietary fiber (G)	11
3.7	sugar (G)	4.2
2.6	protein (G)	1.5
0.21	saturated fat (G)	0.04
0	Vitamin C (MG)	129
55	Vitamin A (UG)	3
0.11	Vitamin E (MG)	0.25
0.42	iron (MG)	0.8
122	potassium (MG)	160
0.03	thiamin (MG)	0.06
0.18	riboflavin (MG)	0.08
0.43	niacin (MG)	0.4
0	pantothenic acid (MG)	0.32
0.03	Vitamin B6 (MG)	0.17
9	folate (UG)	13
0.85	Vitamin B12 (UG)	0

0.582 | 0.582 | 2.31 Complete Comparison:
Lemon Zest vs. Soy Milk

plants and vegetables

Spirulina

Similarity: 62%

More nutritionally dense than soy milk, spirulina is also high in calcium and contains some of the same nutrients. Also, spirulina contains more dietary fiber, protein and Vitamin C than soy milk.

For 100 grams of soy milk and spirulina:

Soy Milk (3/8 cup)		Spirulina (14 tbsps)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	120

However, soy milk does contain more Vitamin A and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	290
0.2	dietary fiber (G)	3.6
3.7	sugar (G)	3.1
2.6	protein (G)	57
0.21	saturated fat (G)	2.7
0	Vitamin C (MG)	10
55	Vitamin A (UG)	29
0.11	Vitamin E (MG)	5
0.42	iron (MG)	29
122	potassium (MG)	1363
0.03	thiamin (MG)	2.4
0.18	riboflavin (MG)	3.7
0.43	niacin (MG)	13
0	pantothenic acid (MG)	3.5
0.03	Vitamin B6 (MG)	0.36
9	folate (UG)	94
0.85	Vitamin B12 (UG)	0

0.622 | 0.622 | 10.32 Complete Comparison:
Spirulina vs. Soy Milk

Nori

Similarity: 62%

More nutritionally dense than soy milk, nori is also high in calcium and contains some of the same nutrients. Moreover, nori contains more protein, Vitamin C, Vitamin A, iron and potassium than soy milk.

For 100 grams of soy milk and nori:

Soy Milk (3/8 cup)		Nori (38 bags)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	70

However, soy milk does contain more Vitamin B12 than nori by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	35
0.2	dietary fiber (G)	0.3
3.7	sugar (G)	0.49
2.6	protein (G)	5.8
0.21	saturated fat (G)	0.06
0	Vitamin C (MG)	39
55	Vitamin A (UG)	260
0.11	Vitamin E (MG)	1
0.42	iron (MG)	1.8
122	potassium (MG)	356
0.03	thiamin (MG)	0.1
0.18	riboflavin (MG)	0.45
0.43	niacin (MG)	1.5
0	pantothenic acid (MG)	0.52
0.03	Vitamin B6 (MG)	0.16
9	folate (UG)	146
0.85	Vitamin B12 (UG)	0

0.618 | 0.618 | 3.47 Complete Comparison:
Nori vs. Soy Milk

Yellow Mustard

Similarity: 59%

Yellow mustard is also high in calcium and contains some of the same nutrients. Moreover, yellow mustard contains more dietary fiber, iron, thiamin and pantothenic acid than soy milk.

For 100 grams of soy milk and yellow mustard:

Soy Milk (3/8 cup)		Yellow Mustard (20 tsps)
0.85	Vitamin B12 (UG)	0
123	calcium (MG)	63

However, soy milk does contain more Vitamin A, riboflavin and Vitamin B12 than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	60
0.2	dietary fiber (G)	4
3.7	sugar (G)	0.92
2.6	protein (G)	3.7
0.21	saturated fat (G)	0.21
0	trans fat (G)	0.01
0	Vitamin C (MG)	0.3
55	Vitamin A (UG)	5
0.11	Vitamin E (MG)	0.36
0.42	iron (MG)	1.6
122	potassium (MG)	152
0.03	thiamin (MG)	0.18
0.18	riboflavin (MG)	0.07
0.43	niacin (MG)	0.57
0	pantothenic acid (MG)	0.25
0.03	Vitamin B6 (MG)	0.07
9	folate (UG)	7
0.85	Vitamin B12 (UG)	0

0.588 | 0.588 | 2.23 Complete Comparison:
Yellow Mustard vs. Soy Milk

Other Nutritional Substitutes

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