Unsweetened soy milk vs Lactose free whole milk

Unsweetened soy milkLactose free whole milk
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in unsweetened soy milk (1 cup, 244 g), 149 calories in lactose free whole milk (1 cup, 244 g). More in unsweetened soy milk: copper, folate, iron, vitamin A and 2 more.

More in lactose free whole milk: saturated fat (5.9×), vitamin B12, riboflavin, cholesterol and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Unsweetened soy milk93 cal

1 cup (244 g) · 8.7 g protein · 3.1 g carbs (1.4 g sugars) · 5.2 g fat

Lactose free whole milk149 cal

1 cup (244 g) · 8 g protein · 11.3 g carbs (11.7 g sugars) · 7.8 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%37.5%75%
  • Copper0.26 mg · 0.002 mg
    29%<1%
  • Saturated fatlimit0.77 g · 4.5 g
    4%23%
  • Vitamin B120.95 µg · 1.3 µg
    40%55%
  • Folate48.8 µg · 0 µg
    12%0%
  • Riboflavin (B2)0.2 mg · 0.34 mg
    16%26%
  • Cholesterollimit0 mg · 29.3 mg
    0%10%
  • Iron1.3 mg · 0 mg
    7%0%
  • Vitamin A142 µg · 78.1 µg
    16%9%
  • Phosphorus168 mg · 246 mg
    13%20%
  • Magnesium53.7 mg · 29.3 mg
    13%7%
  • Vitamin K7.3 µg · 0.73 µg
    6%1%
  • Vitamin D1.7 µg · 2.7 µg
    9%13%
  • Calcium246 mg · 300 mg
    19%23%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein8.7 g · 8 g17%·16%
  • Total fat5.2 g · 7.8 g7%·10%
  • Carbohydrates3.1 g · 11.3 g1%·4%
  • Fiber0 g · 0 g0%·0%
  • Sodiumlimit83 mg · 92.7 mg4%·4%
  • Potassium386 mg · 366 mg8%·8%
  • Zinc0.76 mg · 1 mg7%·9%
  • Selenium4.6 µg · 4.6 µg8%·8%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin E0.39 mg · 0.12 mg3%·1%
  • Thiamin (B1)0.15 mg · 0.14 mg13%·11%
  • Niacin (B3)0.58 mg · 0.26 mg4%·2%
  • Vitamin B60.13 mg · 0.15 mg8%·9%
  • Choline57.6 mg · 43.4 mg10%·8%

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.

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