Milk vs Almond Milk nutrition
Whole milk has more protein, sugar and calories. Unsweetened almond milk has more salt and calcium.
- Whole milk100 g
- Unsweetened almond milk100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Whole milk | Unsweetened almond milk | Daily Value |
|---|---|---|---|
| Calories | 61 kcal (3%) | 15 kcal (<1%) | 2,000 kcal |
| Protein | 3.1 g (6%) | 0.4 g (<1%) | 50 g |
| Fat | 3.3 g (4%) | 0.96 g (1%) | 78 g |
| Saturated fat | 1.9 g (9%) | 0.08 g (<1%) | 20 g |
| Carbs | 4.8 g (2%) | 1.3 g (<1%) | 275 g |
| Fiber | 0 g (0%) | 0.2 g (<1%) | 28 g |
| Sugar | 5 g | 0.81 g | none set |
| Cholesterol | 10 mg (3%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 43 mg (2%) | 72 mg (3%) | 2,300 mg |
| Potassium | 132 mg (3%) | 67 mg (1%) | 4,700 mg |
| Calcium | 113 mg (9%) | 184 mg (14%) | 1,300 mg |
| Iron | 0.03 mg (<1%) | 0.28 mg (2%) | 18 mg |
| Magnesium | 10 mg (2%) | 6 mg (1%) | 420 mg |
| Vitamin A | 46 µg (5%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
Saved on this device
Step 1 of 5
Esc closes · arrow keys move between steps
How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares whole milk and unsweetened almond milk as USDA FoodData Central lists them: “Milk, whole, 3.25% milkfat, with added vitamin D” (FDC 171265) and “Beverages, almond milk, unsweetened, shelf stable” (FDC 174832). All figures start from 100 grams of the edible part. A search for “milk” is taken here as whole milk; 2% milk, 1% milk, skim milk and goat milk are in the comparer above. A search for “almond milk” is taken here as unsweetened almond milk.
Per 100 grams
Per 100 grams, whole milk has more calories (61 vs 15 kcal, 4.1 times as much), protein (3.1 vs 0.4 g, 7.9 times as much), fat (3.3 vs 0.96 g, 3.4 times as much), saturated fat (1.9 vs 0.08 g, about 23 times as much), carbohydrate (4.8 vs 1.3 g, 3.7 times as much), sugars (5 vs 0.81 g, 6.2 times as much), cholesterol (10 vs 0 mg, against none), potassium (132 vs 67 mg, 2.0 times as much), magnesium (10 vs 6 mg, 1.7 times as much) and vitamin A (46 vs 0 µg, against none). Unsweetened almond milk has more fiber (0.2 vs 0 g, against none), sodium (72 vs 43 mg, 1.7 times as much), calcium (184 vs 113 mg, 1.6 times as much) and iron (0.28 vs 0.03 mg, 9.3 times as much). They are within 3% of each other for vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup of whole milk (244 g) and 1 cup of unsweetened almond milk (262 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 149 kcal of whole milk against 39.3 kcal of unsweetened almond milk.
For the same calories
To get 100 kcal you would eat 164 g of whole milk or 667 g of unsweetened almond milk. At that equal energy, whole milk carries 5.2 g of protein and unsweetened almond milk 2.7 g. Fiber per 100 kcal is 0 g against 1.3 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for fat (to unsweetened almond milk), carbohydrate (to unsweetened almond milk), potassium (to unsweetened almond milk) and magnesium (to unsweetened almond milk).
Where the calories come from
Roughly, 21% of the energy in whole milk comes from protein, 48% from fat and 31% from carbohydrate; for unsweetened almond milk it is 10%, 56% and 34%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of whole milk reaches its largest shares of the Daily Value in saturated fat (23%), calcium (21%) and protein (15%); 1 cup of unsweetened almond milk reaches its largest shares of the Daily Value in calcium (37%), sodium (8%) and iron (4%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.