Almond Milk vs. Soy Milk
Nutrition comparison of Almond Milk and Soy 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
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and soy milk:
- Both almond milk and soy milk are high in calcium.
- Almond milk has 65% less calories than soy milk.
- Almond milk has signficantly more Vitamin E than soy milk.
- Soy milk has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 65% less calories than soy milk - almond milk has 15 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, almond milk is lighter in protein, lighter in carbs and much heavier in fat compared to soy milk per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Soy Milk | |
|---|---|---|
| Protein | 10% | 24% |
| Carbohydrates | 34% | 46% |
| Fat | 56% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both almond milk and soy milk are low in carbohydrates - almond milk has 1.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Almond milk and soy milk contain similar amounts of dietary fiber - almond milk has 0.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Almond milk and soy milk contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 550% more protein than almond milk - almond milk has 0.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both almond milk and soy milk are low in saturated fat - almond milk has 0.08g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than almond milk - soy milk has 55ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than soy milk - almond milk has 41iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than soy milk - almond milk has 6.3mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and almond milk contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Soy milk has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Almond Milk | Soy Milk | |
|---|---|---|
| Thiamin | ~ | 0.029 MG |
| Riboflavin | 0.01 MG | 0.184 MG |
| Niacin | 0.07 MG | 0.425 MG |
| Pantothenic acid | 0.01 MG | ~ |
| Vitamin B6 | ~ | 0.031 MG |
| Folate | 1 UG | 9 UG |
| Vitamin B12 | ~ | 0.85 UG |
Minerals
calcium
Both almond milk and soy milk are high in calcium. Almond milk has 50% more calcium than soy milk - almond milk has 184mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Almond milk and soy milk contain similar amounts of iron - almond milk has 0.28mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy milk has 82% more potassium than almond milk - almond milk has 67mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Soy Milk | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.584 G |
| Total | 0.253 G | 0.584 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 Soy Milk (Soy milk, fortified) .
Almond Milk g
()
|
Daily Values (%) |
Soy 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 almond milk or soy milk contain more calories in 100 grams?Almond milk has 70% less calories than soy milk - almond milk has 15 calories in 100g and soy milk has 43 calories.
Does almond milk or soy milk have more carbohydrates?
By weight, both almond milk and soy milk are low in carbohydrates - almond milk has 1.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does almond milk or soy milk contain more calcium?
Both almond milk and soy milk are high in calcium. Almond milk has 50% more calcium than soy milk - almond milk has 184mg of calcium in 100 grams and soy milk has 123mg of calcium.