Skim Milk vs. Soy Protein Powder

Nutrition comparison of Skim 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 skim 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 skim milk and soy protein powder:

  • Both skim milk and soy protein powder are high in calcium.
  • Skim milk has 18.8 times less saturated fat than soy protein powder.
  • Skim milk has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, skim 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 skim 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk has 91% less calories than soy protein powder - skim milk has 34 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, skim milk is lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Soy Protein Powder
Protein 40% 57%
Carbohydrates 58% 30%
Fat 2% 13%
Alcohol ~ ~

carbohydrates

Skim milk has signficantly less carbohydrates than soy protein powder - skim milk has 5g 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 skim milk comprise of 100% sugar.

dietary fiber

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

sugar

Soy protein powder is high in sugar and skim milk has 77% less sugar than soy protein powder - skim 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 skim milk - skim milk has 3.4g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Skim milk has 18.8 times less saturated fat than soy protein powder - skim milk has 0.06g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

cholesterol

Both skim milk and soy protein powder are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin A

Skim milk has more Vitamin A than soy protein powder - skim milk has 61ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

Skim milk has more Vitamin D than soy protein powder - skim milk has 47iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Skim milk and soy protein powder contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E 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, skim milk contains more pantothenic acid and Vitamin B12. Both skim milk and soy protein powder contain significant amounts of riboflavin.

Skim Milk Soy Protein Powder
Thiamin 0.045 MG 0.288 MG
Riboflavin 0.182 MG 0.164 MG
Niacin 0.094 MG 2.357 MG
Pantothenic acid 0.357 MG ~
Vitamin B6 0.037 MG 0.164 MG
Folate 5 UG 289 UG
Vitamin B12 0.5 UG ~

Minerals

calcium

Both skim milk and soy protein powder are high in calcium. Soy protein powder has 46% more calcium than skim milk - skim milk has 122mg 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 399 times more iron than skim milk - skim milk has 0.03mg 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 498% more potassium than skim milk - skim milk has 156mg 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 skim milk per 100 grams.

Skim Milk Soy Protein Powder
alpha linoleic acid 0.001 G 0.32 G
Total 0.001 G 0.32 G

omega 6s

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

Skim Milk Soy Protein Powder
linoleic acid 0.002 G 2.381 G
Total 0.002 G 2.381 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does skim milk or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and skim milk has 90% less calories than soy protein powder - skim milk has 34 calories in 100g and soy protein powder has 388 calories.

Is skim 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 skim milk - skim milk has 3.4g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does skim milk or soy protein powder have more carbohydrates?
By weight, skim milk has signficantly fewer carbohydrates than soy protein powder - skim milk has 5g 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 skim milk comprise of 100% sugar.

Does skim milk or soy protein powder contain more calcium?
Both skim milk and soy protein powder are high in calcium. Soy protein powder has 50% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does skim milk or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 399 times more iron than skim milk - skim milk has 0.03mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does skim milk or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 500% more potassium than skim milk - skim milk has 156mg of potassium in 100 grams and soy protein powder has 933mg of potassium.