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  6. Almond milk vs. Milk

Almond milk vs. Milk — In-Depth Nutrition Comparison

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Summary of differences between almond milk and milk

  • Almond milk has more vitamin E and calcium, while milk has more vitamin B12, phosphorus, vitamin B2, vitamin B5, and selenium.
  • Milk covers your daily need for vitamin B12, 20% more than almond milk.
  • Almond milk contains 281 times more vitamin E than milk. While almond milk contains 2.81mg of vitamin E, milk contains only 0.01mg.

These are the specific foods used in this comparison Beverages, almond milk, unsweetened, shelf stable and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Almond milk vs Milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 59% 5.9% 13% 9.7% 1.9% 4.3% 9.3% 5.5% 1.1%
Milk
Milk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more CalciumCalcium +57.6%
Contains more IronIron +1066.7%
Contains more CopperCopper +190%
Contains more ManganeseManganese +1300%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +123.9%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +850%
Contains less SodiumSodium -38%
Contains more SeleniumSelenium +1550%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 56% 15% 15% 11% 1.4% 1.8% 3.5% 0% 0% 0.75% 0%
Milk
Milk
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +28000%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin AVitamin A +34.9%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B2Vitamin B2 +293.6%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +1103.3%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
97%
Protein: 0.59 g
Fats: 1.1 g
Carbs: 0.58 g
Water: 97.05 g
Other: 0.68 g
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more FatsFats +13.4%
Contains more ProteinProtein +471.2%
Contains more CarbsCarbs +760.3%
Contains more OtherOther +10.3%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
75% 25%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.708 g
Polyunsaturated fat: Poly. Fat 0.236 g
Milk
Milk
0
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +155.6%
Contains more Poly. FatPolyunsaturated fat +574.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond milk Milk
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond milk Milk DV% diff.
Vitamin B12 0µg 0.47µg 20%
Vitamin E 2.81mg 0.01mg 19%
Phosphorus 10mg 95mg 12%
Vitamin B2 0.047mg 0.185mg 11%
Vitamin B5 0.03mg 0.361mg 7%
Calcium 197mg 125mg 7%
Selenium 0.2µg 3.3µg 6%
Protein 0.59g 3.37g 6%
Iron 0.35mg 0.03mg 4%
Saturated fat 0g 0.633g 3%
Zinc 0.07mg 0.42mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Choline 0mg 17.7mg 3%
Potassium 67mg 150mg 2%
Copper 0.029mg 0.01mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.015mg 0.037mg 2%
Vitamin A 43µg 58µg 2%
Manganese 0.042mg 0.003mg 2%
Monounsaturated fat 0.708g 0.277g 1%
Polyunsaturated fat 0.236g 0.035g 1%
Folate 1µg 5µg 1%
Calories 15kcal 42kcal 1%
Vitamin D 1µg 1.2µg 1%
Sodium 71mg 44mg 1%
Magnesium 7mg 11mg 1%
Vitamin D 42IU 48IU 1%
Carbs 0.58g 4.99g 1%
Fats 1.1g 0.97g 0%
Net carbs 0.58g 4.99g N/A
Sugar 0g 5.2g N/A
Vitamin B3 0.075mg 0.093mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond milk Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Almond milk
15%
Milk
Minerals Daily Need Coverage Score
11%
Almond milk
14%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 27mg)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond milk
Almond milk is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Almond milk
Almond milk is lower in Sugar (difference - 5.2g)
Which food is lower in Saturated fat?
Almond milk
Almond milk is lower in Saturated fat (difference - 0.633g)
Which food is lower in glycemic index?
Almond milk
Almond milk is lower in glycemic index (difference - 31)
Which food is cheaper?
Almond milk
Almond milk is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174832/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.