Almond Milk vs. Milk
Nutrition comparison of Almond Milk and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and milk:
- Both milk and almond milk are high in calcium.
- Almond milk has 14.7 times less saturated fat than milk.
- Almond milk has 5.2 times less sugar than milk.
- Almond milk has 70% less calories than milk.
- Almond milk has signficantly more Vitamin E than milk.
- Milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 70% less calories than milk - milk has 50 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, lighter in carbs and much heavier in fat compared to milk per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Milk | |
|---|---|---|
| Protein | 10% | 27% |
| Carbohydrates | 34% | 38% |
| Fat | 56% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and almond milk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than milk - almond milk has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Almond milk has 5.2 times less sugar than milk - milk has 5.1g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Milk has 725% more protein than almond milk - milk has 3.3g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 14.7 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both milk and almond milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and almond milk does not contain significant amounts.
cholesterol
Both milk and almond milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Milk and almond milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than almond milk - milk has 55ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Milk and almond milk contain similar amounts of Vitamin D - milk has 49iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Milk and almond milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and milk contain significant amounts of niacin.
| Almond Milk | Milk | |
|---|---|---|
| Thiamin | ~ | 0.039 MG |
| Riboflavin | 0.01 MG | 0.185 MG |
| Niacin | 0.07 MG | 0.092 MG |
| Pantothenic acid | 0.01 MG | 0.356 MG |
| Vitamin B6 | ~ | 0.038 MG |
| Folate | 1 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Both milk and almond milk are high in calcium. Almond milk has 53% more calcium than milk - milk has 120mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Milk and almond milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Milk has 109% more potassium than almond milk - milk has 140mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than milk per 100 grams.
| Almond Milk | Milk | |
|---|---|---|
| other omega 6 | 0.001 G | 0.004 G |
| linoleic acid | 0.252 G | 0.062 G |
| Total | 0.253 G | 0.066 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Almond Milk g
()
|
Daily Values (%) |
Milk 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 | |||
FAQ
Does milk or almond milk contain more calories in 100 grams?Almond milk has 70% less calories than milk - milk has 50 calories in 100g and almond milk has 15 calories.
Does milk or almond milk have more carbohydrates?
By weight, both milk and almond milk are low in carbohydrates - milk has 4.8g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in milk comprise of 100% sugar.
Does milk or almond milk contain more calcium?
Both milk and almond milk are high in calcium. Almond milk has 50% more calcium than milk - milk has 120mg of calcium in 100 grams and almond milk has 184mg of calcium.