Soy Milk vs. Skim Milk
Nutrition comparison of Soy 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
soy milk
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and skim milk:
- Both skim milk and soy milk are high in calcium.
- Soy milk has more niacin, however, skim milk contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) 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 soy milk contain similar amounts of calories - skim milk has 34 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, lighter in carbs and much heavier in fat compared to skim milk per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Skim Milk | |
|---|---|---|
| Protein | 24% | 40% |
| Carbohydrates | 46% | 58% |
| Fat | 31% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and soy milk are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than skim milk - soy milk has 0.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Skim milk and soy milk contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Skim milk and soy milk contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both skim milk and soy milk are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Both skim milk and soy milk are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Skim milk and soy milk contain similar amounts of Vitamin A - skim milk has 61ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than soy milk - skim milk has 47iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Skim milk and soy milk contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and skim milk contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Soy milk has more niacin, however, skim milk contains more pantothenic acid. Both soy milk and skim milk contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.
| Soy Milk | Skim Milk | |
|---|---|---|
| Thiamin | 0.029 MG | 0.045 MG |
| Riboflavin | 0.184 MG | 0.182 MG |
| Niacin | 0.425 MG | 0.094 MG |
| Pantothenic acid | ~ | 0.357 MG |
| Vitamin B6 | 0.031 MG | 0.037 MG |
| Folate | 9 UG | 5 UG |
| Vitamin B12 | 0.85 UG | 0.5 UG |
Minerals
calcium
Both skim milk and soy milk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Skim milk and soy milk contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Skim milk and soy milk contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Soy Milk | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.001 G |
| Total | 0.075 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than skim milk per 100 grams.
| Soy Milk | Skim Milk | |
|---|---|---|
| linoleic acid | 0.584 G | 0.002 G |
| Total | 0.584 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.
Soy 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 soy milk contain more calories in 100 grams?Skim milk and soy milk contain similar amounts of calories - skim milk has 34 calories in 100g and soy milk has 43 calories.
Is skim milk or soy milk better for protein?
Skim milk and soy milk contain similar amounts of protein - skim milk has 3.4g of protein per 100 grams and soy milk has 2.6g of protein.
Does skim milk or soy milk have more carbohydrates?
By weight, both skim milk and soy milk are low in carbohydrates - skim milk has 5g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does skim milk or soy milk contain more calcium?
Both skim milk and soy milk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium in 100 grams and soy milk has 123mg of calcium.