Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and soy protein powder:
Soy protein powder is high in calories and milk has 87% less calories than soy protein powder - milk has 50 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, milk is much lighter in protein, heavier in carbs and much heavier in fat compared to soy protein powder per calorie. Milk has a macronutrient ratio of 27:38:35 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Soy Protein Powder | |
|---|---|---|
| Protein | 27% | 57% |
| Carbohydrates | 38% | 30% |
| Fat | 35% | 13% |
| Alcohol | ~ | ~ |
Milk has signficantly less carbohydrates than soy protein powder - milk has 4.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in soy protein powder are made of 77% sugar and 23% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than milk - soy protein powder has 6.7g of dietary fiber per 100 grams and milk does not contain significant amounts.
Soy protein powder is high in sugar and milk has 77% less sugar than soy protein powder - milk has 5.1g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 15 times more protein than milk - milk has 3.3g of protein per 100 grams and soy protein powder has 55.6g of protein.
Milk and soy protein powder contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both milk and soy protein powder are low in trans fat - milk has 0.09g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Both milk and soy protein powder are low in cholesterol - milk has 8mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Milk and soy protein powder contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Milk has more Vitamin A than soy protein powder - milk has 55ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Milk has more Vitamin D than soy protein powder - milk has 49iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Milk and soy protein powder contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Milk and soy protein powder contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12. Both milk and soy protein powder contain significant amounts of riboflavin.
| Milk | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.039 MG | 0.288 MG |
| Riboflavin | 0.185 MG | 0.164 MG |
| Niacin | 0.092 MG | 2.357 MG |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | 0.164 MG |
| Folate | 5 UG | 289 UG |
| Vitamin B12 | 0.53 UG | ~ |
Both milk and soy protein powder are high in calcium. Soy protein powder has 48% more calcium than milk - milk has 120mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 599 times more iron than milk - milk has 0.02mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 566% more potassium than milk - milk has 140mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.32 G |
| Total | 0.008 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than milk per 100 grams.
| Milk | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 2.381 G |
| Total | 0.066 G | 2.381 G |
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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Soy Protein Powder (Protein powder, soy based, NFS) .
Milk g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||