Flat white vs soy milk: which is healthier?
Flat white is more nutrient-dense, scoring 53/100 against 47/100 for soy milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Flat white
47 kcal per 100 g. 1 cup (about 220 ml): 220 g
Higher scoreSoy milk
54 kcal per 100 g. 1 cup (240 ml): 243 g
Which to pick for your goal
- Fewer caloriesFlat white47 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 sugarAbout even3.7 vs 4 g per 100 g
- More potassiumAbout even127 vs 118 mg per 100 g
- Less saturated fatSoy milk1.4 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Flat white, 100 g | Soy milk, 100 g | Flat white, 220 g | Soy milk, 243 g |
|---|---|---|---|---|
| Calories | 47 kcal | 54 kcal | 103 kcal | 131 kcal |
| Protein | 2.3 g | 3.3 g | 5.1 g | 7.9 g |
| Carbohydrates | 4 g | 6.3 g | 8.7 g | 15 g |
| Sugars | 3.7 g | 4 g | 8.1 g | 9.7 g |
| Fiber | 0 g | 0.6 g | 0 g | 1.5 g |
| Fat | 2.4 g | 1.8 g | 5.3 g | 4.3 g |
| Saturated fat | 1.4 g | 0.2 g | 3 g | 0.5 g |
| Vitamin C | <0.1 mg | 0 mg | 0.1 mg | 0 mg |
| Vitamin A | 33 µg | 0 µg | 74 µg | 0 µg |
| Potassium | 127 mg | 118 mg | 280 mg | 287 mg |
| Iron | <0.1 mg | 0.6 mg | 0.1 mg | 1.6 mg |
| Calcium | 83 mg | 25 mg | 182 mg | 61 mg |
| Magnesium | 29 mg | 25 mg | 64 mg | 61 mg |
| Sodium | 35 mg | 51 mg | 77 mg | 124 mg |
Last updated . Scores use the HowHealthyIs Score method.