Soy Milk vs Milk nutrition
Soy milk has more fiber, carbs and protein. Whole milk has more fat, sugar and calories.
- Soy milk100 g
- Whole 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 | Soy milk | Whole milk | Daily Value |
|---|---|---|---|
| Calories | 54 kcal (3%) | 61 kcal (3%) | 2,000 kcal |
| Protein | 3.3 g (7%) | 3.1 g (6%) | 50 g |
| Fat | 1.8 g (2%) | 3.3 g (4%) | 78 g |
| Saturated fat | 0.2 g (1%) | 1.9 g (9%) | 20 g |
| Carbs | 6.3 g (2%) | 4.8 g (2%) | 275 g |
| Fiber | 0.6 g (2%) | 0 g (0%) | 28 g |
| Sugar | 4 g | 5 g | none set |
| Cholesterol | 0 mg (0%) | 10 mg (3%) | 300 mg |
| Salt (sodium) | 51 mg (2%) | 43 mg (2%) | 2,300 mg |
| Potassium | 118 mg (3%) | 132 mg (3%) | 4,700 mg |
| Calcium | 25 mg (2%) | 113 mg (9%) | 1,300 mg |
| Iron | 0.64 mg (4%) | 0.03 mg (<1%) | 18 mg |
| Magnesium | 25 mg (6%) | 10 mg (2%) | 420 mg |
| Vitamin A | 0 µg (0%) | 46 µg (5%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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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 soy milk and whole milk as USDA FoodData Central lists them: “Soymilk, original and vanilla, unfortified” (FDC 172446) and “Milk, whole, 3.25% milkfat, with added vitamin D” (FDC 171265). 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.
Per 100 grams
Per 100 grams, soy milk has more protein (3.3 vs 3.1 g), carbohydrate (6.3 vs 4.8 g), fiber (0.6 vs 0 g, against none), sodium (51 vs 43 mg), iron (0.64 vs 0.03 mg, about 21 times as much) and magnesium (25 vs 10 mg, 2.5 times as much). Whole milk has more calories (61 vs 54 kcal), fat (3.3 vs 1.8 g, 1.9 times as much), saturated fat (1.9 vs 0.2 g, 9.3 times as much), sugars (5 vs 4 g), cholesterol (10 vs 0 mg, against none), potassium (132 vs 118 mg), calcium (113 vs 25 mg, 4.5 times as much) and vitamin A (46 vs 0 µg, against none). 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 soy milk (243 g) and 1 cup of whole milk (244 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 131 kcal of soy milk against 149 kcal of whole milk.
For the same calories
To get 100 kcal you would eat 185 g of soy milk or 164 g of whole milk. At that equal energy, soy milk carries 6.1 g of protein and whole milk 5.2 g. Fiber per 100 kcal is 1.1 g against 0 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 24% of the energy in soy milk comes from protein, 29% from fat and 47% from carbohydrate; for whole milk it is 21%, 48% and 31%. 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 soy milk reaches its largest shares of the Daily Value in protein (16%), magnesium (14%) and iron (9%); 1 cup of whole milk reaches its largest shares of the Daily Value in saturated fat (23%), calcium (21%) and protein (15%). 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.