Soy Milk vs. Milk
Nutrition comparison of Soy Milk and 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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and milk:
- Both milk and soy milk are high in calcium.
- Soy milk has 5.1 times less saturated fat than milk.
- Soy milk has more niacin, however, milk contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) 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
Milk and soy milk contain similar amounts of calories - milk has 50 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in carbs, lighter in fat and similar to milk for protein. Soy milk has a macronutrient ratio of 24:46:31 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Milk | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | 46% | 38% |
| Fat | 31% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and soy milk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than milk - soy milk has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and soy milk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Milk and soy milk contain similar amounts of protein - milk has 3.3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 5.1 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both milk and soy milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Both milk and soy milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Milk and soy milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Milk and soy milk contain similar amounts of Vitamin A - milk has 55ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than soy milk - milk has 49iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Milk and soy milk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Milk and soy milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more niacin, however, milk contains more pantothenic acid. Both soy milk and milk contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.
| Soy Milk | Milk | |
|---|---|---|
| Thiamin | 0.029 MG | 0.039 MG |
| Riboflavin | 0.184 MG | 0.185 MG |
| Niacin | 0.425 MG | 0.092 MG |
| Pantothenic acid | ~ | 0.356 MG |
| Vitamin B6 | 0.031 MG | 0.038 MG |
| Folate | 9 UG | 5 UG |
| Vitamin B12 | 0.85 UG | 0.53 UG |
Minerals
calcium
Both milk and soy milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Milk and soy milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Milk and soy milk contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both soy milk and milk contain small amounts of beta-carotene.
| Soy Milk | Milk | |
|---|---|---|
| beta-carotene | 2 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than milk per 100 grams.
| Soy Milk | Milk | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.008 G |
| Total | 0.075 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than milk per 100 grams.
| Soy Milk | Milk | |
|---|---|---|
| linoleic acid | 0.584 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.584 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.
Soy 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 soy milk contain more calories in 100 grams?Milk and soy milk contain similar amounts of calories - milk has 50 calories in 100g and soy milk has 43 calories.
Does milk or soy milk have more carbohydrates?
By weight, both milk and soy milk are low in carbohydrates - milk has 4.8g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does milk or soy milk contain more calcium?
Both milk and soy milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium in 100 grams and soy milk has 123mg of calcium.