Coconut Milk vs Soy Milk: What’s The Difference?
In this article, we are going to compare coconut milk and soy milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.
To make this comparison as fair as possible and get a realistic picture of how coconut and soy milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.
Both coconut and soy milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.
Let’s see what coconut and soy drinks are, how they are produced, and finally how they compare in various ways.
This article is part of the series where we compared nine most popular non-dairy milk alternatives.
What is Coconut Milk and How It’s Made?
Coconut milk is a type of milk that is used in many recipes and has many lovers of its mild taste.
It might be confusing to call it milk, but coconut milk is derived from coconuts and is plant-based. You can consume coconut milk, which is often preferred by vegans, or you can use it in your recipes.
The amount of calories in coconut milk is quite high.
Fat accounts for about 93% of its calorie content, including saturated fats, often referred to as medium-chain triglycerides (MCTs).
There has been some research to suggest that the medium-chain triglycerides (MCTs) included in coconut milk may assist with weight reduction, as well as improve metabolism and body composition.
The richness of coconut milk may be attributed to the nutritious components that are found in coconuts.
What is Soy Milk and How It’s Made?
Soy is a legume that originates from Asia and is very popular to be consumed today. Soy milk is a milk derivative made from soybeans.
Since it is plant-based and offers various health benefits, soy milk has an important place, especially in plant-based nutrition. It’s often used as a dairy-free alternative for coffee, breakfast oatmeal or cereals, rice puddings, baked goods, curries and so on.
Along with almond and oat milk, soy milk is one of the most popular plant-based nut milks.
Soy milk is prepared by combining soaked soybeans into the water and filtering off the particles to leave a clear, milk-like fluid. It is considered a whole soy food.
Both sweetened and unsweetened varieties are available.
Unsweetened variants are typically made up of solely filtered water and soybeans, while certain brands may additionally include vitamins, salt, or/and minerals.
Coconut vs Soy Milk Nutrition and Calories
In this section, we’ll analyze the similarities and differences between coconut milk and soy milk based on nutritional information provided by USDA.
Macronutrients
Plant-based milks mostly consist of water, and coconut and soy milks are no exceptions.
3.5 oz or 100 g of coconut milk contains 150 calories, and consists mostly of fat (15 g), followed by protein (1.25 g) and carbs (1.25 g).
Speaking of soy milk, the same amount contains 38 calories, and consists mostly of protein (3.55 g), followed by fat (2.12 g) and carbs (1.29 g).
The table below compares the nutrition of a 3.5-ounce (100-gram) portion of coconut milk to the same amount of soy milk.
Fiber
Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.
When it comes to dietary fiber, soy milk is a better choice. It contains 0.45 g per 3.5oz (100g), while coconut milk is lower in dietary fiber with 0 g.
Coconut Milk | Soy Milk | |
---|---|---|
Energy | 150 kcal | 38 kcal |
Total Fat | 15 g | 2.12 g |
Carbs | 1.25 g | 1.29 g |
Fiber | 0 g | 0.45 g |
Sugars | 1.25 g | 0.56 g |
Protein | 1.25 g | 3.55 g |
Micronutrients
What about micronutrients (vitamins and minerals) in coconut and soy milk?
The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.
Coconut | Soy | |
---|---|---|
Vitamin B-12 | 0 mcg | 0.39 mcg |
Calcium | 0 mg | 101 mg |
Vitamin D | 0 IU (0.68 mcg) | 27.2 IU (0.68 mcg) |
Iron | 0.5 mg | 0.54 mg |
Magnesium | 0 mg | 21.5 mg |
Phosphorus | 0 mg | 69 mg |
Potassium | 0 mg | 158 mg |
Vitamin A | 0 mcg | 58 mcg |
Sodium | 38 mg | 34 mg |
Weight Loss
If you’re trying to lose weight, you probably want to know whether coconut or soy milk is better for you.
With 150 calories per 3.5 oz (100 g), coconut milk is higher in calories than soy milk which contains 38 calories.
Coconut vs Soy Milk Taste and Uses
Coconut milk comes in different consistencies. It can be unctuous, thick like cake batter with a strong coconut taste, or slightly less viscous with a mild coconut flavor.
Coconut milk has a creamy consistency, and you can use it as a thickener in soups and curries.
The sweet tropical scent of coconut milk is perfect for smoothies. Coconut milk is rich in MCTs. Its high-fat content can add to the moisture of your cakes, brownies, and muffins. Coconut milk can add a tropical taste to vegetable curries and lentil soups.
You can also use coconut milk for your coffee. You can store thick coconut milk in your refrigerator and scoop it out to use it as whipped cream on your desserts. Whipped coconut cream can give your cocktails an exotic touch.
Soy milk has a mild beany taste. Some people may find it bitter and weird when trying for the first time.
While you may still have a slightly beany under-taste, the bitterness goes away during pasteurization in the commercially available soy milk. You may get a hint of vanilla in many commercial soy milk brands.
Soy milk has a creamy texture and a high nutritional density. It is high in protein and rich in healthy fats (PUFAs).
It can be used in pancakes, baked items, and smoothies. Home-made oat milk may add extra bitterness to your coffee. If you don’t like the taste, you can use commercially available sweetened soy milk.
You can use soy milk in your soups, sauces and curries as well. Soy milk is used to make tofu curd.
Conclusion
Coconut milk and soy milk are both plant-based, non-dairy beverages, suitable for vegans.
Coconut milk and soy milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.
Plant milks, including coconut and soy milks are easy to add to a diet, and can be used in varieties of recipes and dishes.
Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.
If you’re willing to learn more about these non-dairy milks, read our articles about them: Coconut Milk and Soy Milk.
Other Coconut Milk Comparisons
- Almond vs Coconut
- Barley vs Coconut
- Cashew vs Coconut
- Coconut vs Macadamia
- Coconut vs Oat
- Coconut vs Pea
- Coconut vs Rice
Other Soy Milk Comparisons
- Almond Milk vs Soy Milk
- Barley Milk vs Soy Milk
- Cashew Milk vs Soy Milk
- Macadamia Milk vs Soy Milk
- Oat Milk vs Soy Milk
- Pea Milk vs Soy Milk
- Rice Milk vs Soy Milk
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