Unsweetened soy milk vs Lactose free whole milk
In short
For the same 100 calories you eat 263 g of unsweetened soy milk or 164 g of lactose free whole milk. More in unsweetened soy milk: copper, folate, vitamin A (2.9×), magnesium (2.9×) and 7 more.
More in lactose free whole milk: saturated fat (3.7×) and cholesterol. Everything else is within 4% of a day's needs.
Calories, and where they come from
263 g · 9.3 g protein · 3.4 g carbs (1.5 g sugars) · 5.6 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
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.
- Copper0.28 mg · 0.002 mg32%<1%
- Folate52.6 µg · 0 µg13%0%
- Vitamin A153 µg · 52.5 µg17%6%
- Saturated fatlimit0.83 g · 3 g4%15%
- Magnesium57.9 mg · 19.7 mg14%5%
- Protein9.3 g · 5.4 g19%11%
- Iron1.4 mg · 0 mg8%0%
- Cholesterollimit0 mg · 19.7 mg0%7%
- Vitamin K7.9 µg · 0.49 µg7%<1%
- Thiamin (B1)0.17 mg · 0.092 mg14%8%
- Choline62.1 mg · 29.2 mg11%5%
- Vitamin B121 µg · 0.89 µg43%37%
- Calcium266 mg · 202 mg20%16%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat5.6 g · 5.2 g7%·7%
- Carbohydrates3.4 g · 7.6 g1%·3%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit89.5 mg · 62.3 mg4%·3%
- Potassium416 mg · 246 mg9%·5%
- Phosphorus182 mg · 166 mg15%·13%
- Zinc0.82 mg · 0.69 mg7%·6%
- Selenium5 µg · 3.1 µg9%·6%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D1.8 µg · 1.8 µg9%·9%
- Vitamin E0.42 mg · 0.082 mg3%·1%
- Riboflavin (B2)0.22 mg · 0.23 mg17%·17%
- Niacin (B3)0.62 mg · 0.17 mg4%·1%
- Vitamin B60.14 mg · 0.1 mg9%·6%
From USDA FoodData Central: Unsweetened soy milk (Survey (FNDDS) 2705405), Lactose free whole milk (Survey (FNDDS) 2705392). 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.