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Milk vs. Soy milk — In-Depth Nutrition Comparison

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Important differences between Milk and Soy milk

  • Milk has more Vitamin B12, Calcium, Vitamin B2, Vitamin D, Vitamin A RAE, and Phosphorus, however, Soy milk is richer in Copper, Manganese, and Iron.
  • Milk's daily need coverage for Vitamin B12 is 20% more.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Soymilk, original and vanilla, unfortified.

Infographic

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.
Milk
Milk
5
:
5
Soy milk
Soy milk
Contains more Calcium +400%
Contains more Phosphorus +82.7%
Contains more Potassium +27.1%
Contains less Sodium -13.7%
Contains more Zinc +250%
Contains more Iron +2033.3%
Contains more Magnesium +127.3%
Contains more Copper +1180%
Contains more Manganese +7333.3%
Contains more Selenium +45.5%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +400%
Contains more Phosphorus +82.7%
Contains more Potassium +27.1%
Contains less Sodium -13.7%
Contains more Zinc +250%
Contains more Iron +2033.3%
Contains more Magnesium +127.3%
Contains more Copper +1180%
Contains more Manganese +7333.3%
Contains more Selenium +45.5%

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
4
:
7
Soy milk
Soy milk
Contains more Vitamin A +6433.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +451.6%
Contains more Vitamin B6 +108.1%
Contains more Folate +260%
Contains more Vitamin K +2900%
Equal in Vitamin B5 - 0.373
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +6433.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +451.6%
Contains more Vitamin B6 +108.1%
Contains more Folate +260%
Contains more Vitamin K +2900%
Equal in Vitamin B5 - 0.373

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
2
Soy milk
Soy milk
Contains more Other +15.4%
Contains more Fats +80.4%
Contains more Carbs +25.9%
Equal in Protein - 3.27
Equal in Water - 88.05
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Soy milk
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 Other +15.4%
Contains more Fats +80.4%
Contains more Carbs +25.9%
Equal in Protein - 3.27
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
0
:
3
Soy milk
Soy milk
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +44.8%
Contains more Polyunsaturated fat +2645.7%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +44.8%
Contains more Polyunsaturated fat +2645.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Soy milk Opinion
Net carbs 4.99g 5.68g Soy milk
Protein 3.37g 3.27g Milk
Fats 0.97g 1.75g Soy milk
Carbs 4.99g 6.28g Soy milk
Calories 42kcal 54kcal Soy milk
Sugar 5.2g 3.99g Soy milk
Fiber 0g 0.6g Soy milk
Calcium 125mg 25mg Milk
Iron 0.03mg 0.64mg Soy milk
Magnesium 11mg 25mg Soy milk
Phosphorus 95mg 52mg Milk
Potassium 150mg 118mg Milk
Sodium 44mg 51mg Milk
Zinc 0.42mg 0.12mg Milk
Copper 0.01mg 0.128mg Soy milk
Manganese 0.003mg 0.223mg Soy milk
Selenium 3.3µg 4.8µg Soy milk
Vitamin A 196IU 3IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 0.11mg Soy milk
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin B1 0.02mg 0.06mg Soy milk
Vitamin B2 0.185mg 0.069mg Milk
Vitamin B3 0.093mg 0.513mg Soy milk
Vitamin B5 0.361mg 0.373mg Soy milk
Vitamin B6 0.037mg 0.077mg Soy milk
Folate 5µg 18µg Soy milk
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 3µg Soy milk
Tryptophan 0.043mg 0.038mg Milk
Threonine 0.143mg 0.108mg Milk
Isoleucine 0.174mg 0.114mg Milk
Leucine 0.319mg 0.186mg Milk
Lysine 0.282mg 0.131mg Milk
Methionine 0.088mg 0.027mg Milk
Phenylalanine 0.174mg 0.113mg Milk
Valine 0.22mg 0.117mg Milk
Histidine 0.101mg 0.061mg Milk
Cholesterol 5mg 0mg Soy milk
Saturated Fat 0.633g 0.205g Soy milk
Monounsaturated Fat 0.277g 0.401g Soy milk
Polyunsaturated fat 0.035g 0.961g Soy milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Milk
9%
Soy milk
Minerals Daily Need Coverage Score
14%
Milk
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 1.21g)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.428g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 6)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.2)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.