Lactose free whole milk vs Sweetened soy milk
In short
For the same 100 calories you eat 164 g of lactose free whole milk or 189 g of sweetened soy milk. More in lactose free whole milk: saturated fat (5.4×), vitamin B12, cholesterol and riboflavin.
More in sweetened soy milk: copper, folate, vitamin A (2×), iron and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
164 g · 5.4 g protein · 7.6 g carbs (7.9 g sugars) · 5.2 g fat
189 g · 6.4 g protein · 9.8 g carbs (8.5 g sugars) · 3.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Copper0.002 mg · 0.2 mg<1%22%
- Saturated fatlimit3 g · 0.57 g15%3%
- Folate0 µg · 35.8 µg0%9%
- Vitamin B120.89 µg · 0.7 µg37%29%
- Cholesterollimit19.7 mg · 0 mg7%0%
- Vitamin A52.5 µg · 106 µg6%12%
- Riboflavin (B2)0.23 mg · 0.15 mg17%12%
- Iron0 mg · 0.98 mg0%5%
- Magnesium19.7 mg · 39.6 mg5%9%
- Vitamin K0.49 µg · 5.5 µg<1%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein5.4 g · 6.4 g11%·13%
- Total fat5.2 g · 3.9 g7%·5%
- Carbohydrates7.6 g · 9.8 g3%·4%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit62.3 mg · 62.3 mg3%·3%
- Potassium246 mg · 287 mg5%·6%
- Calcium202 mg · 183 mg16%·14%
- Phosphorus166 mg · 125 mg13%·10%
- Zinc0.69 mg · 0.57 mg6%·5%
- Selenium3.1 µg · 3.4 µg6%·6%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D1.8 µg · 1.3 µg9%·7%
- Vitamin E0.082 mg · 0.28 mg1%·2%
- Thiamin (B1)0.092 mg · 0.11 mg8%·9%
- Niacin (B3)0.17 mg · 0.43 mg1%·3%
- Vitamin B60.1 mg · 0.1 mg6%·6%
- Choline29.2 mg · 42.8 mg5%·8%
From USDA FoodData Central: Lactose free whole milk (Survey (FNDDS) 2705392), Sweetened soy milk (Survey (FNDDS) 2705404). 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.