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Soy milk vs. Milk — In-Depth Nutrition Comparison

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Important differences between soy milk and milk

  • Soy milk has more copper, manganese, and iron; however, milk is richer in vitamin B12, calcium, vitamin B2, phosphorus, and vitamin D*.
  • Milk's daily need coverage for vitamin B12 is 20% more.

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

Infographic

Soy 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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%
Contains more MagnesiumMagnesium +127.3%
Contains more IronIron +2033.3%
Contains more CopperCopper +1180%
Contains more ManganeseManganese +7333.3%
Contains more SeleniumSelenium +45.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +27.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -13.7%

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 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%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +168.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.361mg

All nutrients comparison - raw data values

Nutrient Soy milk Milk DV% diff.
Vitamin B12 0µg 0.47µg 20%
Copper 0.128mg 0.01mg 13%
Calcium 25mg 125mg 10%
Manganese 0.223mg 0.003mg 10%
Vitamin B2 0.069mg 0.185mg 9%
Iron 0.64mg 0.03mg 8%
Vitamin D* 0 IU 48 IU 6%
Vitamin D 0µg 1.2µg 6%
Phosphorus 52mg 95mg 6%
Vitamin A 0µg 58µg 6%
Polyunsaturated fat 0.961g 0.035g 6%
Magnesium 25mg 11mg 3%
Zinc 0.12mg 0.42mg 3%
Selenium 4.8µg 3.3µg 3%
Vitamin B1 0.06mg 0.02mg 3%
Vitamin B3 0.513mg 0.093mg 3%
Vitamin B6 0.077mg 0.037mg 3%
Folate 18µg 5µg 3%
Cholesterol 0mg 5mg 2%
Fiber 0.6g 0g 2%
Vitamin K 3µg 0.1µg 2%
Saturated fat 0.205g 0.633g 2%
Calories 54kcal 42kcal 1%
Fats 1.75g 0.97g 1%
Potassium 118mg 150mg 1%
Vitamin E 0.11mg 0.01mg 1%
Choline 23.6mg 17.7mg 1%
Protein 3.27g 3.37g 0%
Protein per 100 calories 6.1g 8g N/A
Calories per 10 g protein 165kcal 125kcal N/A
Weight per 100 calories 185g 238g N/A
Net carbs 5.68g 4.99g N/A
Carbs 6.28g 4.99g 0%
Sugar 3.99g 5.2g N/A
Sodium 51mg 44mg 0%
Vitamin B5 0.373mg 0.361mg 0%
Monounsaturated fat 0.401g 0.277g 0%
Tryptophan 0.038mg 0.043mg 0%
Threonine 0.108mg 0.143mg 0%
Isoleucine 0.114mg 0.174mg 0%
Leucine 0.186mg 0.319mg 0%
Lysine 0.131mg 0.282mg 0%
Methionine 0.027mg 0.088mg 0%
Phenylalanine 0.113mg 0.174mg 0%
Valine 0.117mg 0.22mg 0%
Histidine 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +80.4%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +15.4%
~equal in Protein ~3.37g
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.