Soy Milk vs. Egg White
Nutrition comparison of Soy Milk and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and egg white:
- Egg white is a great source of protein.
- Soy milk has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin and pantothenic acid.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white and soy milk contain similar amounts of calories - egg white has 52 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 much heavier in fat compared to egg white per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Egg White | |
|---|---|---|
| Protein | 24% | 91% |
| Carbohydrates | 46% | 6% |
| Fat | 31% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and soy milk are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than egg white - soy milk has 0.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and soy milk contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Egg white is a great source of protein and it has 319% more protein than soy milk - egg white has 10.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both soy milk and egg white are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has more Vitamin A than egg white - soy milk has 55ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than egg white - soy milk has 3.7iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Soy milk and egg white contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Soy milk and egg white contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Soy milk has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin and pantothenic acid. Both soy milk and egg white contain significant amounts of folate.
| Soy Milk | Egg White | |
|---|---|---|
| Thiamin | 0.029 MG | 0.004 MG |
| Riboflavin | 0.184 MG | 0.439 MG |
| Niacin | 0.425 MG | 0.105 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | 0.031 MG | 0.005 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 0.85 UG | 0.09 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 16 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Egg white and soy milk contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Egg white has 34% more potassium than soy milk - egg white has 163mg of potassium per 100 grams and soy milk has 122mg of potassium.
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 (%) |
Egg White 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 egg white or soy milk contain more calories in 100 grams?Egg white and soy milk contain similar amounts of calories - egg white has 52 calories in 100g and soy milk has 43 calories.
Is egg white or soy milk better for protein?
Egg white is a great source of protein and it has 320% more protein than soy milk - egg white has 10.9g of protein per 100 grams and soy milk has 2.6g of protein.
Does egg white or soy milk have more carbohydrates?
By weight, both egg white and soy milk are low in carbohydrates - egg white has 0.73g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does egg white or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 16 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and soy milk has 123mg of calcium.