Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole 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 whole milk and soy protein powder:
Soy protein powder is high in calories and whole milk has 84% less calories than soy protein powder - whole milk has 61 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in fat and similar to soy protein powder for carbs. Whole milk has a macronutrient ratio of 21:32:48 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Soy Protein Powder | |
|---|---|---|
| Protein | 21% | 57% |
| Carbohydrates | 32% | 30% |
| Fat | 48% | 13% |
| Alcohol | ~ | ~ |
Whole milk has signficantly less carbohydrates than soy protein powder - whole 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 whole milk comprise of 100% sugar.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than whole milk - soy protein powder has 6.7g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
Soy protein powder is high in sugar and whole milk has 77% less sugar than soy protein powder - whole milk has 5.1g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 16 times more protein than whole milk - whole milk has 3.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Whole milk and soy protein powder contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Whole milk has more Vitamin A than soy protein powder - whole milk has 46ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Whole milk has signficantly more Vitamin D than soy protein powder - whole milk has 51iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Whole milk and soy protein powder contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Whole milk and soy protein powder contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and soy protein powder contain significant amounts of riboflavin.
| Whole Milk | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.046 MG | 0.288 MG |
| Riboflavin | 0.169 MG | 0.164 MG |
| Niacin | 0.089 MG | 2.357 MG |
| Pantothenic acid | 0.373 MG | ~ |
| Vitamin B6 | 0.036 MG | 0.164 MG |
| Folate | 5 UG | 289 UG |
| Vitamin B12 | 0.45 UG | ~ |
Both whole milk and soy protein powder are high in calcium. Soy protein powder has 58% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 399 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 607% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than whole milk per 100 grams.
| Whole Milk | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.32 G |
| Total | 0.075 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.12 G | 2.381 G |
| Total | 0.12 G | 2.381 G |
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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Soy Protein Powder (Protein powder, soy based, NFS) .
Whole Milk g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||