Soy Milk vs. Whole Milk

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

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

  • Both whole milk and soy milk are high in calcium.
  • Soy milk has 8.1 times less saturated fat than whole milk.
  • Soy milk has more niacin, however, whole milk contains more pantothenic acid.
  • Whole milk has signficantly more Vitamin D than soy milk.
Detailed nutritional comparison of soy milk and whole 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Whole Milk src

Calories and Carbs

calories

Whole milk and soy milk contain similar amounts of calories - whole milk has 61 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 whole milk for protein. Soy milk has a macronutrient ratio of 24:45:31 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Whole Milk
Protein 24% 21%
Carbohydrates 45% 31%
Fat 31% 48%
Alcohol ~ ~

carbohydrates

Both whole milk and soy milk are low in carbohydrates - whole 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 whole milk - soy milk has 0.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

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

Protein

protein

Whole milk and soy milk contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has 8.1 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

cholesterol

Soy milk has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and soy milk does not contain significant amounts.

Vitamins

Vitamin A

Whole milk and soy milk contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than soy milk - whole milk has 51iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.

Vitamin E

Whole milk and soy milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Whole milk and soy milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

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

Soy Milk Whole Milk
Thiamin 0.029 MG 0.046 MG
Riboflavin 0.184 MG 0.169 MG
Niacin 0.425 MG 0.089 MG
Pantothenic acid ~ 0.373 MG
Vitamin B6 0.031 MG 0.036 MG
Folate 9 UG 5 UG
Vitamin B12 0.85 UG 0.45 UG

Minerals

calcium

Both whole milk and soy milk are high in calcium. Soy milk has a little more calcium (9%) than whole milk by weight - whole milk has 113mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

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

potassium

Whole milk and soy milk contain similar amounts of potassium - whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.

Soy Milk Whole Milk
beta-carotene 2 UG 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy milk and whole milk contain significant amounts of alpha linoleic acid (ALA).

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

omega 6s

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

Soy Milk Whole Milk
linoleic acid 0.584 G 0.12 G
Total 0.584 G 0.12 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 Whole Milk .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does whole milk or soy milk contain more calories in 100 grams?
Whole milk and soy milk contain similar amounts of calories - whole milk has 61 calories in 100g and soy milk has 43 calories.

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

Does whole milk or soy milk contain more calcium?
Both whole milk and soy milk are high in calcium. Soy milk has a little more calcium ( 10%) than whole milk by weight - whole milk has 113mg of calcium in 100 grams and soy milk has 123mg of calcium.