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  6. Almond milk vs. Soy milk

Almond milk vs. Soy milk — In-Depth Nutrition Comparison

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Differences between Almond milk and Soy milk

  • Almond milk is higher in Vitamin E, Calcium, and Vitamin D, however, Soy milk is richer in Copper, Selenium, Manganese, Vitamin B5, and Phosphorus.
  • Almond milk's daily need coverage for Vitamin E is 18% higher.

The food types used in this comparison are Beverages, almond milk, unsweetened, shelf stable and Soymilk, original and vanilla, unfortified.

Infographic

Almond milk vs Soy 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +688%
Contains more MagnesiumMagnesium +257.1%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +82.9%
Contains more CopperCopper +341.4%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -28.2%
Contains more ManganeseManganese +431%
Contains more SeleniumSelenium +2300%

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% 8.5% 56% 30% 15% 11% 1.4% 1.8% 3.5% 0% 0% 0.75% 0%
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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +4633.3%
Contains more Vitamin EVitamin E +2454.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.8%
Contains more Vitamin B3Vitamin B3 +584%
Contains more Vitamin B5Vitamin B5 +1143.3%
Contains more Vitamin B6Vitamin B6 +413.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +454.2%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +982.8%
~equal in Water ~88.05g
~equal in Other ~0.65g

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
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated Fat -100%
Contains more Mono. FatMonounsaturated Fat +76.6%
Contains more Poly. FatPolyunsaturated fat +307.2%

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 Soy milk
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond milk Soy milk Opinion
Calories 15kcal 54kcal Soy milk
Protein 0.59g 3.27g Soy milk
Fats 1.1g 1.75g Soy milk
Net carbs 0.58g 5.68g Soy milk
Carbs 0.58g 6.28g Soy milk
Vitamin D 42IU 0IU Almond milk
Magnesium 7mg 25mg Soy milk
Calcium 197mg 25mg Almond milk
Potassium 67mg 118mg Soy milk
Iron 0.35mg 0.64mg Soy milk
Sugar 0g 3.99g Almond milk
Fiber 0g 0.6g Soy milk
Copper 0.029mg 0.128mg Soy milk
Zinc 0.07mg 0.12mg Soy milk
Phosphorus 10mg 52mg Soy milk
Sodium 71mg 51mg Soy milk
Vitamin A 142IU 3IU Almond milk
Vitamin A 43µg 0µg Almond milk
Vitamin E 2.81mg 0.11mg Almond milk
Vitamin D 1µg 0µg Almond milk
Manganese 0.042mg 0.223mg Soy milk
Selenium 0.2µg 4.8µg Soy milk
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.047mg 0.069mg Soy milk
Vitamin B3 0.075mg 0.513mg Soy milk
Vitamin B5 0.03mg 0.373mg Soy milk
Vitamin B6 0.015mg 0.077mg Soy milk
Vitamin K 0µg 3µg Soy milk
Folate 1µg 18µg Soy milk
Choline 0mg 23.6mg Soy milk
Saturated Fat 0g 0.205g Almond milk
Monounsaturated Fat 0.708g 0.401g Almond milk
Polyunsaturated fat 0.236g 0.961g Soy milk
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond milk Soy 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
10%
Almond milk
9%
Soy milk
Minerals Daily Need Coverage Score
11%
Almond milk
19%
Soy milk

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Almond milk
Almond milk is lower in Sugar (difference - 3.99g)
Which food is lower in Saturated Fat?
Almond milk
Almond milk is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Almond milk
Almond milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Almond milk
Almond milk is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.