Ayran vs soy milk: which is healthier?
Soy milk is more nutrient-dense, scoring 38/100 against 18/100 for ayran. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Ayran
41 kcal per 100 g. 1 glass: 250 g
Soy milk
54 kcal per 100 g. 1 cup (240 ml): 243 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAyran41 vs 54 kcal per 100 g
- More proteinSoy milk2.3 vs 3.3 g per 100 g
- More fiberSoy milk0 vs 0.6 g per 100 g
- Less sugarAyran3.1 vs 4 g per 100 g
- More potassiumSoy milk103 vs 118 mg per 100 g
- Less saturated fatSoy milk1.4 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Ayran, 100 g | Soy milk, 100 g | Ayran, 250 g | Soy milk, 243 g |
|---|---|---|---|---|
| Calories | 41 kcal | 54 kcal | 103 kcal | 131 kcal |
| Protein | 2.3 g | 3.3 g | 5.8 g | 7.9 g |
| Carbohydrates | 3.1 g | 6.3 g | 7.8 g | 15 g |
| Sugars | 3.1 g | 4 g | 7.8 g | 9.7 g |
| Fiber | 0 g | 0.6 g | 0 g | 1.5 g |
| Fat | 2.2 g | 1.8 g | 5.4 g | 4.3 g |
| Saturated fat | 1.4 g | 0.2 g | 3.5 g | 0.5 g |
| Vitamin C | 0.3 mg | 0 mg | 0.8 mg | 0 mg |
| Vitamin A | 18 µg | 0 µg | 45 µg | 0 µg |
| Potassium | 103 mg | 118 mg | 258 mg | 287 mg |
| Iron | <0.1 mg | 0.6 mg | <0.1 mg | 1.6 mg |
| Calcium | 82 mg | 25 mg | 204 mg | 61 mg |
| Magnesium | 8.3 mg | 25 mg | 21 mg | 61 mg |
| Sodium | 161 mg | 51 mg | 403 mg | 124 mg |
Last updated . Scores use the HowHealthyIs Score method.