Almond milk vs cow's milk
In short
For the same 100 calories you eat 500 g of almond milk or 164 g of cow's milk. More in almond milk: vitamin E, calcium (4.2×), vitamin B12, vitamin A (3.9×) and 4 more.
More in cow's milk: saturated fat (5.9×), thiamin, cholesterol, vitamin B6 and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
500 g · 2.7 g protein · 7.7 g carbs (6 g sugars) · 6 g fat
164 g · 5.4 g protein · 7.6 g carbs (7.9 g sugars) · 5.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E109% vs 1%
16.4 mg vs 0.082 mg
- Calcium66% vs 16%
855 mg vs 202 mg
- Vitamin B1271% vs 37%
1.7 µg vs 0.89 µg
- Vitamin A23% vs 6%
205 µg vs 52.5 µg
- Vitamin D23% vs 9%
4.5 µg vs 1.8 µg
- Saturated fatlimit3% vs 15%
0.52 g vs 3 g
- Copper12% vs <1%
0.1 mg vs 0.002 mg
- Sodiumlimit13% vs 3%
295 mg vs 62.3 mg
- Iron8% vs 0%
1.4 mg vs 0 mg
- Thiamin (B1)0% vs 8%
0 mg vs 0.092 mg
- Cholesterollimit0% vs 7%
0 mg vs 19.7 mg
- Vitamin B60% vs 6%
0 mg vs 0.1 mg
- Selenium0% vs 6%
0 µg vs 3.1 µg
- Protein5% vs 11%
2.7 g vs 5.4 g
- Riboflavin (B2)13% vs 17%
0.17 mg vs 0.23 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat6 g · 5.2 g8%·7%
- Carbohydrates7.7 g · 7.6 g3%·3%
- Fiber0 g · 0 g0%·0%
- Potassium155 mg · 246 mg3%·5%
- Magnesium35 mg · 19.7 mg8%·5%
- Phosphorus150 mg · 166 mg12%·13%
- Zinc0.85 mg · 0.69 mg8%·6%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin K0 µg · 0.49 µg0%·<1%
- Niacin (B3)0.36 mg · 0.17 mg2%·1%
- Folate0 µg · 0 µg0%·0%
- Choline15.5 mg · 29.2 mg3%·5%
From USDA FoodData Central: Almond milk (Survey (FNDDS) 2705410), Whole milk (Survey (FNDDS) 2705385). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.