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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, phosphorus, and vitamin D*; 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
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +27.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -13.7%
Contains more MagnesiumMagnesium +127.3%
Contains more IronIron +2033.3%
Contains more CopperCopper +1180%
Contains more ManganeseManganese +7333.3%
Contains more SeleniumSelenium +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 0% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +168.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +451.6%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +260%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.373mg

All nutrients comparison - raw data values

Nutrient Milk Soy milk DV% diff.
Vitamin B12 0.47µg 0µg 20%
Copper 0.01mg 0.128mg 13%
Calcium 125mg 25mg 10%
Manganese 0.003mg 0.223mg 10%
Vitamin B2 0.185mg 0.069mg 9%
Iron 0.03mg 0.64mg 8%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 95mg 52mg 6%
Vitamin A 58µg 0µg 6%
Polyunsaturated fat 0.035g 0.961g 6%
Magnesium 11mg 25mg 3%
Zinc 0.42mg 0.12mg 3%
Selenium 3.3µg 4.8µg 3%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin B3 0.093mg 0.513mg 3%
Vitamin B6 0.037mg 0.077mg 3%
Folate 5µg 18µg 3%
Cholesterol 5mg 0mg 2%
Fiber 0g 0.6g 2%
Vitamin K 0.1µg 3µg 2%
Saturated fat 0.633g 0.205g 2%
Calories 42kcal 54kcal 1%
Fats 0.97g 1.75g 1%
Potassium 150mg 118mg 1%
Vitamin E 0.01mg 0.11mg 1%
Choline 17.7mg 23.6mg 1%
Protein 3.37g 3.27g 0%
Protein per 100 calories 8g 6.1g N/A
Calories per 10 g protein 125kcal 165kcal N/A
Weight per 100 calories 238g 185g N/A
Net carbs 4.99g 5.68g N/A
Carbs 4.99g 6.28g 0%
Sugar 5.2g 3.99g N/A
Sodium 44mg 51mg 0%
Vitamin B5 0.361mg 0.373mg 0%
Monounsaturated fat 0.277g 0.401g 0%
Tryptophan 0.043mg 0.038mg 0%
Threonine 0.143mg 0.108mg 0%
Isoleucine 0.174mg 0.114mg 0%
Leucine 0.319mg 0.186mg 0%
Lysine 0.282mg 0.131mg 0%
Methionine 0.088mg 0.027mg 0%
Phenylalanine 0.174mg 0.113mg 0%
Valine 0.22mg 0.117mg 0%
Histidine 0.101mg 0.061mg 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
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 OtherOther +15.4%
Contains more FatsFats +80.4%
Contains more CarbsCarbs +25.9%
~equal in Protein ~3.27g
~equal in Water ~88.05g

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
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 -67.6%
Contains more Mono. FatMonounsaturated fat +44.8%
Contains more Poly. FatPolyunsaturated fat +2645.7%

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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. 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.