Vegan Food with Nutrition Similar to Milk


image of milk

Similar to Milk

A very popular dairy product, milk is an excellent source of calcium. It also has significant amounts of protein, Vitamin A, Vitamin D, potassium and riboflavin. One cup of milk contains about 122 calories.

Soy milk and oat milk are similar to milk nutritionally.

The closest vegan nutritional substitutes to milk include soy milk, oat milk and kumquat.

We compared the key nutrients in milk (calcium, protein, Vitamin A, Vitamin D, potassium and riboflavin) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Soy Milk, Oat Milk, Almonds, Black Beans, Tofu, Soy Sauce, Wild Rice, Silken Tofu, Rice Milk
fruits: Kumquat
plants and vegetables: Alfalfa Sprouts, Nori, Bean Sprouts, Capers, Spirulina, Scallion, Broccoli, Asparagus, Edamame, Green Bean
The details of the top vegan 20 foods most nutritionally similar to milk are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to milk. Soy milk, oat milk, almonds, black beans and tofu are all high in calcium, protein, Vitamin A, Vitamin D, potassium and or riboflavin.

Soy Milk

image of soy milk

Similarity: > 90%

Soy milk is also high in calcium and contains some of the same nutrients. Also, soy milk contains more dietary fiber, Vitamin A and Vitamin B12 than milk.

For 100 grams of milk and soy milk:


Milk
(3/8 cup)
Soy Milk
(3/8 cup)
120
calcium (MG)
123
3.3
protein (G)
2.6
55
Vitamin A (UG)
55
49
Vitamin D (IU)
0
140
potassium (MG)
122
0.19
riboflavin (MG)
0.18
View More
0.922 | 0.922 | 1.25 Complete Comparison:
Soy Milk vs. Milk


Oat Milk

image of oat milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber than milk.

For 100 grams of milk and oat milk:


Milk
(3/8 cup)
Oat Milk
(about 3/8 cup)
120
calcium (MG)
125
3.3
protein (G)
1.3
55
Vitamin A (UG)
0
49
Vitamin D (IU)
33
140
potassium (MG)
35
0.19
riboflavin (MG)
0.14
View More
0.906 | 0.906 | 0.82 Complete Comparison:
Oat Milk vs. Milk


Almonds

image of almonds

Similarity: 80%

More nutritionally dense than milk, almonds are also high in calcium and contains some of the same nutrients. Also, almonds contains more dietary fiber, protein and Vitamin E than milk.

For 100 grams of milk and almonds:


Milk
(3/8 cup)
Almonds
(3/4 cup)
120
calcium (MG)
269
3.3
protein (G)
21
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
733
0.19
riboflavin (MG)
1.1
View More
0.795 | 0.795 | 8.65 Complete Comparison:
Almonds vs. Milk


Black Beans

image of black beans

Similarity: 78%

Black beans contain nutrients similar to milk, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, protein, Vitamin C and iron than milk.

For 100 grams of milk and black beans:


Milk
(3/8 cup)
Black Beans
(about 3/8 cup)
120
calcium (MG)
35
3.3
protein (G)
6
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
308
0.19
riboflavin (MG)
0.12
View More
0.776 | 0.776 | 1.89 Complete Comparison:
Black Beans vs. Milk


Tofu

image of tofu

Similarity: 77%

Tofu is also high in calcium and contains some of the same nutrients. Also, tofu contains more dietary fiber, protein and iron than milk.

For 100 grams of milk and tofu:


Milk
(3/8 cup)
Tofu
(3/8 cup)
120
calcium (MG)
350
3.3
protein (G)
8.1
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
121
0.19
riboflavin (MG)
0.05
View More
0.769 | 0.769 | 2.08 Complete Comparison:
Tofu vs. Milk


Soy Sauce

image of soy sauce

Similarity: 77%

Soy sauce contains nutrients similar to milk, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, protein, iron, potassium and niacin than milk.

For 100 grams of milk and soy sauce:


Milk
(3/8 cup)
Soy Sauce
(6 tbsps)
120
calcium (MG)
33
3.3
protein (G)
8.1
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
435
0.19
riboflavin (MG)
0.17
View More
0.766 | 0.766 | 2.26 Complete Comparison:
Soy Sauce vs. Milk


Wild Rice

image of wild rice

Similarity: 76%

Wild rice contains nutrients similar to milk, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than milk.

For 100 grams of milk and wild rice:


Milk
(3/8 cup)
Wild Rice
(5/8 cup)
120
calcium (MG)
3
3.3
protein (G)
4
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
101
0.19
riboflavin (MG)
0.09
View More
0.757 | 0.757 | 1.37 Complete Comparison:
Wild Rice vs. Milk


Silken Tofu

image of silken tofu

Similarity: 76%

Silken tofu is also high in calcium and contains some of the same nutrients. Moreover, silken tofu contains more dietary fiber, protein, Vitamin C, iron and folate than milk.

For 100 grams of milk and silken tofu:


Milk
(3/8 cup)
Silken Tofu
(7/8 piece)
120
calcium (MG)
111
3.3
protein (G)
7.2
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
120
0.19
riboflavin (MG)
0.04
View More
0.755 | 0.755 | 1.45 Complete Comparison:
Silken Tofu vs. Milk


Rice Milk

image of rice milk

Similarity: 75%

Rice milk is also high in calcium and contains some of the same nutrients. Also, rice milk contains more dietary fiber than milk.

For 100 grams of milk and rice milk:


Milk
(3/8 cup)
Rice Milk
(about 3/8 cup)
120
calcium (MG)
118
3.3
protein (G)
0.28
55
Vitamin A (UG)
63
49
Vitamin D (IU)
42
140
potassium (MG)
27
0.19
riboflavin (MG)
0.14
View More
0.753 | 0.753 | 1.28 Complete Comparison:
Rice Milk vs. Milk


fruits


Kumquat

image of kumquat

Similarity: 83%

Kumquat is also high in calcium and contains some of the same nutrients. Also, kumquat contains more dietary fiber, Vitamin C and iron than milk.

For 100 grams of milk and kumquat:


Milk
(3/8 cup)
Kumquat
(5 fruits)
120
calcium (MG)
62
3.3
protein (G)
1.9
55
Vitamin A (UG)
15
49
Vitamin D (IU)
0
140
potassium (MG)
186
0.19
riboflavin (MG)
0.09
View More
0.825 | 0.825 | 1.66 Complete Comparison:
Kumquat vs. Milk


plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to milk. Alfalfa sprouts, nori, bean sprouts, capers and spirulina are all high in calcium, protein, Vitamin A, Vitamin D, potassium and or riboflavin.

Alfalfa Sprouts

image of alfalfa sprouts

Similarity: 81%

Alfalfa sprouts contain nutrients similar to milk, but in smaller amounts overall. Moreover, alfalfa sprouts contains more dietary fiber, Vitamin C, iron and folate than milk.

For 100 grams of milk and alfalfa sprouts:


Milk
(3/8 cup)
Alfalfa Sprouts
(3 cups)
120
calcium (MG)
32
3.3
protein (G)
4
55
Vitamin A (UG)
8
49
Vitamin D (IU)
0
140
potassium (MG)
79
0.19
riboflavin (MG)
0.13
View More
0.805 | 0.805 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Milk


Nori

image of nori

Similarity: 80%

Nori is also high in calcium and contains some of the same nutrients. Moreover, nori contains more dietary fiber, protein, Vitamin C, Vitamin A and iron than milk.

For 100 grams of milk and nori:


Milk
(3/8 cup)
Nori
(38 sheets)
120
calcium (MG)
70
3.3
protein (G)
5.8
55
Vitamin A (UG)
260
49
Vitamin D (IU)
0
140
potassium (MG)
356
0.19
riboflavin (MG)
0.45
View More
0.802 | 0.802 | 3.47 Complete Comparison:
Nori vs. Milk


Bean Sprouts

image of bean sprouts

Similarity: 80%

Bean sprouts contain nutrients similar to milk, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, Vitamin C, iron and folate than milk.

For 100 grams of milk and bean sprouts:


Milk
(3/8 cup)
Bean Sprouts
(1 cup)
120
calcium (MG)
13
3.3
protein (G)
3
55
Vitamin A (UG)
1
49
Vitamin D (IU)
0
140
potassium (MG)
149
0.19
riboflavin (MG)
0.12
View More
0.797 | 0.797 | 1.7 Complete Comparison:
Bean Sprouts vs. Milk


Capers

image of capers

Similarity: 79%

Capers contain nutrients similar to milk, but in smaller amounts overall. Also, capers contains more dietary fiber, Vitamin C and iron than milk.

For 100 grams of milk and capers:


Milk
(3/8 cup)
Capers
(12 tbsps)
120
calcium (MG)
40
3.3
protein (G)
2.4
55
Vitamin A (UG)
7
49
Vitamin D (IU)
0
140
potassium (MG)
40
0.19
riboflavin (MG)
0.14
View More
0.794 | 0.794 | 1.27 Complete Comparison:
Capers vs. Milk


Spirulina

image of spirulina

Similarity: 79%

More nutritionally dense than milk, spirulina is also high in calcium and contains some of the same nutrients. Also, spirulina contains more dietary fiber, protein and Vitamin C than milk.

For 100 grams of milk and spirulina:


Milk
(3/8 cup)
Spirulina
(7/8 cup)
120
calcium (MG)
120
3.3
protein (G)
57
55
Vitamin A (UG)
29
49
Vitamin D (IU)
0
140
potassium (MG)
1363
0.19
riboflavin (MG)
3.7
View More
0.788 | 0.788 | 10.32 Complete Comparison:
Spirulina vs. Milk


Scallion

image of scallion

Similarity: 78%

Scallion is also high in calcium and contains some of the same nutrients. Moreover, scallion contains more dietary fiber, Vitamin C, iron, potassium and folate than milk.

For 100 grams of milk and scallion:


Milk
(3/8 cup)
Scallion
(1 cup)
120
calcium (MG)
72
3.3
protein (G)
1.8
55
Vitamin A (UG)
50
49
Vitamin D (IU)
0
140
potassium (MG)
276
0.19
riboflavin (MG)
0.08
View More
0.782 | 0.782 | 2.47 Complete Comparison:
Scallion vs. Milk


Broccoli

image of broccoli

Similarity: 78%

Broccoli is also high in calcium and contains some of the same nutrients. Moreover, broccoli contains more dietary fiber, Vitamin C, iron, potassium and Vitamin B6 than milk.

For 100 grams of milk and broccoli:


Milk
(3/8 cup)
Broccoli
(1 cup)
120
calcium (MG)
47
3.3
protein (G)
2.8
55
Vitamin A (UG)
31
49
Vitamin D (IU)
0
140
potassium (MG)
316
0.19
riboflavin (MG)
0.12
View More
0.775 | 0.775 | 3.53 Complete Comparison:
Broccoli vs. Milk


Asparagus

image of asparagus

Similarity: 78%

Asparagus contain nutrients similar to milk, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin C, iron, potassium and thiamin than milk.

For 100 grams of milk and asparagus:


Milk
(3/8 cup)
Asparagus
(3/4 cup)
120
calcium (MG)
24
3.3
protein (G)
2.2
55
Vitamin A (UG)
38
49
Vitamin D (IU)
0
140
potassium (MG)
202
0.19
riboflavin (MG)
0.14
View More
0.775 | 0.775 | 1.95 Complete Comparison:
Asparagus vs. Milk


Edamame

image of edamame

Similarity: 77%

Edamame is also high in calcium and contains some of the same nutrients. Moreover, edamame contains more dietary fiber, protein, Vitamin C and iron than milk.

For 100 grams of milk and edamame:


Milk
(3/8 cup)
Edamame
(5/8 cup)
120
calcium (MG)
63
3.3
protein (G)
12
55
Vitamin A (UG)
15
49
Vitamin D (IU)
0
140
potassium (MG)
436
0.19
riboflavin (MG)
0.16
View More
0.768 | 0.768 | 3.97 Complete Comparison:
Edamame vs. Milk


Green Bean

image of green bean

Similarity: 75%

Green bean contains nutrients similar to milk, but in smaller amounts overall. Moreover, green bean contains more dietary fiber, Vitamin C, iron, potassium and Vitamin B6 than milk.

For 100 grams of milk and green bean:


Milk
(3/8 cup)
Green Bean
(1 cup)
120
calcium (MG)
37
3.3
protein (G)
1.8
55
Vitamin A (UG)
35
49
Vitamin D (IU)
0
140
potassium (MG)
211
0.19
riboflavin (MG)
0.1
View More
0.753 | 0.753 | 2.85 Complete Comparison:
Green Bean vs. Milk



Other Nutritional Substitutes

Food item missing