Soy Milk vs. Milk

Nutrition comparison of Soy Milk and 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 milk (100g each) below using 2020 USDA and NIH data[1].

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

  • Both milk and soy milk are high in calcium.
  • Soy milk has 5.1 times less saturated fat than milk.
  • Soy milk has more niacin, however, milk contains more pantothenic acid.
Detailed nutritional comparison of soy 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: Soy Milk (Soy milk, fortified) 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 Soy Milk src
Image of Milk src

Here's an infographic summarizing the nutritional differences between soy milk and milk. marks particularly rich nutrients.


Calories and Carbs

calories

Milk and soy milk contain similar amounts of calories - milk has 50 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in carbs, lighter in fat and similar to milk for protein. Soy milk has a macronutrient ratio of 24:45:31 and for milk, 26:38:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Milk
Protein 24% 26%
Carbohydrates 45% 38%
Fat 31% 36%
Alcohol ~ ~

carbohydrates

Both milk and soy milk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

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

sugar

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

Protein

protein

Milk and soy milk contain similar amounts of protein - milk has 3.3g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has 5.1 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin D

Milk has more Vitamin D than soy milk - milk has 49iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Milk and soy milk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Milk and soy milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

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

Soy Milk Milk
Thiamin 0.029 MG 0.039 MG
Riboflavin 0.184 MG 0.185 MG
Niacin 0.425 MG 0.092 MG
Pantothenic acid ~ 0.356 MG
Vitamin B6 0.031 MG 0.038 MG
Folate 9 UG 5 UG
Vitamin B12 0.85 UG 0.53 UG

Minerals

calcium

Both milk and soy milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Milk and soy milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Milk and soy milk contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and soy milk has 122mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both soy milk and milk contain small amounts of beta-carotene.

Soy Milk Milk
beta-carotene 2 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

Soy Milk Milk
alpha linoleic acid 0.075 G 0.008 G
Total 0.075 G 0.008 G

omega 6s

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

Soy Milk Milk
linoleic acid 0.584 G 0.062 G
other omega 6 ~ 0.004 G
Total 0.584 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 Soy Milk or Milk .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol G


FAQ

Does milk or soy milk contain more calories in 100 grams?
Milk and soy milk contain similar amounts of calories - milk has 50 calories in 100g and soy milk has 43 calories.

Does milk or soy milk have more carbohydrates?
By weight, both milk and soy milk are low in carbohydrates - milk has 4.8g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does milk or soy milk contain more calcium?
Both milk and soy milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium in 100 grams and soy milk has 123mg of calcium.