Soy Milk vs. Skim Milk

Nutrition comparison of Soy Milk and Skim Milk


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

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

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

  • Both skim milk and soy milk are high in calcium.
  • Soy milk has more niacin, however, skim milk contains more pantothenic acid.
Detailed nutritional comparison of soy milk and skim 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: Soy Milk (Soy milk, fortified) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Skim Milk src

Calories and Carbs

calories

Skim milk and soy milk contain similar amounts of calories - skim milk has 34 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is lighter in protein, lighter in carbs and much heavier in fat compared to skim milk per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Skim Milk
Protein 24% 40%
Carbohydrates 46% 58%
Fat 31% 2%
Alcohol ~ ~

carbohydrates

Both skim milk and soy milk are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

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

sugar

Skim milk and soy milk contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Skim milk and soy milk contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both skim milk and soy milk are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

cholesterol

Both skim milk and soy milk are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin A

Skim milk and soy milk contain similar amounts of Vitamin A - skim milk has 61ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Skim milk has more Vitamin D than soy milk - skim milk has 47iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Skim milk and soy milk contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Soy milk and skim milk contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.

The B Vitamins

Soy milk has more niacin, however, skim milk contains more pantothenic acid. Both soy milk and skim milk contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.

Soy Milk Skim Milk
Thiamin 0.029 MG 0.045 MG
Riboflavin 0.184 MG 0.182 MG
Niacin 0.425 MG 0.094 MG
Pantothenic acid ~ 0.357 MG
Vitamin B6 0.031 MG 0.037 MG
Folate 9 UG 5 UG
Vitamin B12 0.85 UG 0.5 UG

Minerals

calcium

Both skim milk and soy milk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Skim milk and soy milk contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Skim milk and soy milk contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and soy milk has 122mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than skim milk per 100 grams.

Soy Milk Skim Milk
alpha linoleic acid 0.075 G 0.001 G
Total 0.075 G 0.001 G

omega 6s

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

Soy Milk Skim Milk
linoleic acid 0.584 G 0.002 G
Total 0.584 G 0.002 G



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.

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does skim milk or soy milk contain more calories in 100 grams?
Skim milk and soy milk contain similar amounts of calories - skim milk has 34 calories in 100g and soy milk has 43 calories.

Is skim milk or soy milk better for protein?
Skim milk and soy milk contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and soy milk has 2.6g of protein.

Does skim milk or soy milk have more carbohydrates?
By weight, both skim milk and soy milk are low in carbohydrates - skim milk has 5g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does skim milk or soy milk contain more calcium?
Both skim milk and soy milk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium in 100 grams and soy milk has 123mg of calcium.