Lactose free whole milk vs Unsweetened soy milk
In short
For the same 100 calories you eat 164 g of lactose free whole milk or 263 g of unsweetened soy milk. More in lactose free whole milk: saturated fat (3.7×) and cholesterol.
More in unsweetened soy milk: copper, folate, vitamin A (2.9×), magnesium (2.9×) and 7 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
263 g · 9.3 g protein · 3.4 g carbs (1.5 g sugars) · 5.6 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 · 0.28 mg<1%32%
- Folate0 µg · 52.6 µg0%13%
- Vitamin A52.5 µg · 153 µg6%17%
- Saturated fatlimit3 g · 0.83 g15%4%
- Magnesium19.7 mg · 57.9 mg5%14%
- Protein5.4 g · 9.3 g11%19%
- Iron0 mg · 1.4 mg0%8%
- Cholesterollimit19.7 mg · 0 mg7%0%
- Vitamin K0.49 µg · 7.9 µg<1%7%
- Thiamin (B1)0.092 mg · 0.17 mg8%14%
- Choline29.2 mg · 62.1 mg5%11%
- Vitamin B120.89 µg · 1 µg37%43%
- Calcium202 mg · 266 mg16%20%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat5.2 g · 5.6 g7%·7%
- Carbohydrates7.6 g · 3.4 g3%·1%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit62.3 mg · 89.5 mg3%·4%
- Potassium246 mg · 416 mg5%·9%
- Phosphorus166 mg · 182 mg13%·15%
- Zinc0.69 mg · 0.82 mg6%·7%
- Selenium3.1 µg · 5 µg6%·9%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D1.8 µg · 1.8 µg9%·9%
- Vitamin E0.082 mg · 0.42 mg1%·3%
- Riboflavin (B2)0.23 mg · 0.22 mg17%·17%
- Niacin (B3)0.17 mg · 0.62 mg1%·4%
- Vitamin B60.1 mg · 0.14 mg6%·9%
From USDA FoodData Central: Lactose free whole milk (Survey (FNDDS) 2705392), Unsweetened soy milk (Survey (FNDDS) 2705405). 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.