Milk vs. Soy Protein Powder

Nutrition comparison of Milk and Soy Protein Powder

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of milk versus soy protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in milk and soy protein powder:

  • Both milk and soy protein powder are high in calcium.
  • Milk has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12.
  • Soy protein powder is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of milk and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Soy protein powder is high in calories and milk has 87% less calories than soy protein powder - milk has 50 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, milk is much lighter in protein, heavier in carbs and much heavier in fat compared to soy protein powder per calorie. Milk has a macronutrient ratio of 26:38:36 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Soy Protein Powder
Protein 26% 57%
Carbohydrates 38% 30%
Fat 36% 13%
Alcohol ~ ~

carbohydrates

Milk has signficantly less carbohydrates than soy protein powder - milk has 4.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

The carbs in soy protein powder are made of 77% sugar and 23% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than milk - soy protein powder has 6.7g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Soy protein powder is high in sugar and milk has 77% less sugar than soy protein powder - milk has 5.1g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Soy protein powder is an excellent source of protein and it has 15 times more protein than milk - milk has 3.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Milk and soy protein powder contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

trans fat

Both milk and soy protein powder are low in trans fat - milk has 0.09g of trans fat per 100 grams and soy protein powder does not contain significant amounts.

cholesterol

Both milk and soy protein powder are low in cholesterol - milk has 8mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin C

Milk and soy protein powder contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than soy protein powder - milk has 55ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than soy protein powder - milk has 49iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Milk and soy protein powder contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Milk and soy protein powder contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12. Both milk and soy protein powder contain significant amounts of riboflavin.

Milk Soy Protein Powder
Thiamin 0.039 MG 0.288 MG
Riboflavin 0.185 MG 0.164 MG
Niacin 0.092 MG 2.357 MG
Pantothenic acid 0.356 MG ~
Vitamin B6 0.038 MG 0.164 MG
Folate 5 UG 289 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both milk and soy protein powder are high in calcium. Soy protein powder has 48% more calcium than milk - milk has 120mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Soy protein powder is an excellent source of iron and it has 599 times more iron than milk - milk has 0.02mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Soy protein powder is an excellent source of potassium and it has 566% more potassium than milk - milk has 140mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than milk per 100 grams.

Milk Soy Protein Powder
alpha linoleic acid 0.008 G 0.32 G
Total 0.008 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than milk per 100 grams.

Milk Soy Protein Powder
other omega 6 0.004 G ~
linoleic acid 0.062 G 2.381 G
Total 0.066 G 2.381 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Soy Protein Powder .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does milk or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and milk has 90% less calories than soy protein powder - milk has 50 calories in 100g and soy protein powder has 388 calories.

Is milk or soy protein powder better for protein?
Soy protein powder is a fantastic source of protein and it has 15 times more protein than milk - milk has 3.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does milk or soy protein powder have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than soy protein powder - milk has 4.8g of carbs for 100g and soy protein powder has 28.9g of carbohydrates. the carbs in soy protein powder are made of 80% sugar and 20% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

Does milk or soy protein powder contain more calcium?
Both milk and soy protein powder are high in calcium. Soy protein powder has 50% more calcium than milk - milk has 120mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does milk or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 599 times more iron than milk - milk has 0.02mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does milk or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 570% more potassium than milk - milk has 140mg of potassium in 100 grams and soy protein powder has 933mg of potassium.