Almond Milk vs. Skim Milk
Nutrition comparison of Almond Milk and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and skim milk:
- Both skim milk and almond milk are high in calcium.
- Almond milk has 5.2 times less sugar than skim milk.
- Almond milk has signficantly more Vitamin E than skim milk.
- Skim 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and almond milk contain similar amounts of calories - skim milk has 34 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Skim Milk | |
|---|---|---|
| Protein | 10% | 40% |
| Carbohydrates | 34% | 58% |
| Fat | 56% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and almond milk are low in carbohydrates - skim milk has 5g 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 skim milk comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than skim milk - almond milk has 0.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Almond milk has 5.2 times less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Skim milk has 743% more protein than almond milk - skim milk has 3.4g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both skim milk and almond milk are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
cholesterol
Both skim milk and almond milk are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than almond milk - skim milk has 61ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Skim milk and almond milk contain similar amounts of Vitamin D - skim milk has 47iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than skim milk - skim milk has 0.01mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
The B Vitamins
Skim milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and skim milk contain significant amounts of niacin.
| Almond Milk | Skim Milk | |
|---|---|---|
| Thiamin | ~ | 0.045 MG |
| Riboflavin | 0.01 MG | 0.182 MG |
| Niacin | 0.07 MG | 0.094 MG |
| Pantothenic acid | 0.01 MG | 0.357 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | 1 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Both skim milk and almond milk are high in calcium. Almond milk has 51% more calcium than skim milk - skim milk has 122mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Skim milk and almond milk contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Skim milk has 133% more potassium than almond milk - skim milk has 156mg 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 skim milk per 100 grams.
| Almond Milk | Skim Milk | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.002 G |
| Total | 0.253 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Almond Milk g
()
|
Daily Values (%) |
Skim 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 skim milk or almond milk contain more calories in 100 grams?Skim milk and almond milk contain similar amounts of calories - skim milk has 34 calories in 100g and almond milk has 15 calories.
Is skim milk or almond milk better for protein?
Skim milk has 740% more protein than almond milk - skim milk has 3.4g of protein per 100 grams and almond milk has 0.4g of protein.
Does skim milk or almond milk have more carbohydrates?
By weight, both skim milk and almond milk are low in carbohydrates - skim milk has 5g 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 skim milk comprise of 100% sugar.
Does skim milk or almond milk contain more calcium?
Both skim milk and almond milk are high in calcium. Almond milk has 50% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and almond milk has 184mg of calcium.