Almond Milk vs. Milk

Nutrition comparison of Almond Milk and Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond milk and milk:

  • Both milk and almond milk are high in calcium.
  • Almond milk has 14.7 times less saturated fat than milk.
  • Almond milk has 5.2 times less sugar than milk.
  • Almond milk has 70% less calories than milk.
  • Almond milk has signficantly more Vitamin E than milk.
  • Milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
Detailed nutritional comparison of almond milk and milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Milk src

Calories and Carbs

calories

Almond milk has 70% less calories than milk - milk has 50 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is lighter in protein, lighter in carbs and much heavier in fat compared to milk per calorie. Almond milk has a macronutrient ratio of 10:33:57 and for milk, 26:38:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Milk
Protein 10% 26%
Carbohydrates 33% 38%
Fat 57% 36%
Alcohol ~ ~

carbohydrates

Both milk and almond milk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Almond milk has more dietary fiber than milk - almond milk has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Almond milk has 5.2 times less sugar than milk - milk has 5.1g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Milk has 725% more protein than almond milk - milk has 3.3g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Almond milk has 14.7 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

trans fat

Both milk and almond milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and almond milk does not contain significant amounts.

cholesterol

Both milk and almond milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and almond milk does not contain significant amounts.

Vitamins

Vitamin C

Milk and almond milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than almond milk - milk has 55ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Milk and almond milk contain similar amounts of Vitamin D - milk has 49iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.

Vitamin E

Almond milk has signficantly more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.

Vitamin K

Milk and almond milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.

The B Vitamins

Milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and milk contain significant amounts of niacin.

Almond Milk Milk
Thiamin ~ 0.039 MG
Riboflavin 0.01 MG 0.185 MG
Niacin 0.07 MG 0.092 MG
Pantothenic acid 0.01 MG 0.356 MG
Vitamin B6 ~ 0.038 MG
Folate 1 UG 5 UG
Vitamin B12 ~ 0.53 UG

Minerals

calcium

Both milk and almond milk are high in calcium. Almond milk has 53% more calcium than milk - milk has 120mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Milk and almond milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Milk has 109% more potassium than almond milk - milk has 140mg of potassium per 100 grams and almond milk has 67mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, almond milk has more linoleic acid than milk per 100 grams.

Almond Milk Milk
other omega 6 0.001 G 0.004 G
linoleic acid 0.252 G 0.062 G
Total 0.253 G 0.066 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Milk or Milk .

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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G Water G
G Starch G
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FAQ

Does milk or almond milk contain more calories in 100 grams?
Almond milk has 70% less calories than milk - milk has 50 calories in 100g and almond milk has 15 calories.

Does milk or almond milk have more carbohydrates?
By weight, both milk and almond milk are low in carbohydrates - milk has 4.8g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in milk comprise of 100% sugar.

Does milk or almond milk contain more calcium?
Both milk and almond milk are high in calcium. Almond milk has 50% more calcium than milk - milk has 120mg of calcium in 100 grams and almond milk has 184mg of calcium.

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