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  6. Milk vs. Almond milk

Milk vs. Almond milk — In-Depth Nutrition Comparison

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Summary of differences between milk and almond milk

  • Milk has more vitamin B12, phosphorus, vitamin B2, vitamin B5, and selenium, while almond milk has more vitamin E and calcium.
  • Milk covers your daily need for vitamin B12, 20% more than almond milk.

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

Infographic

Milk vs Almond 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.
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%
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%
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%
Contains more CalciumCalcium +57.6%
Contains more IronIron +1066.7%
Contains more CopperCopper +190%
Contains more ManganeseManganese +1300%

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.
Milk
Milk
9
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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 0% 14% 56% 15% 15% 11% 1.4% 1.8% 3.5% 0% 0% 0.75%
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 Vitamin EVitamin E +28000%
Contains more Vitamin B1Vitamin B1 +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
97%
Protein: 0.59 g
Fats: 1.1 g
Carbs: 0.58 g
Water: 97.05 g
Other: 0.68 g
Contains more ProteinProtein +471.2%
Contains more CarbsCarbs +760.3%
Contains more FatsFats +13.4%
~equal in Water ~97.05g
~equal in Other ~0.68g

Fat Type Comparison

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

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