Soy milk vs cow's milk
In short
Gram for gram, there are 61% more calories in cow's milk than in soy milk (61 vs 38 in 100 g). More in soy milk: copper and folate.
More in cow's milk: saturated fat (5.9×), vitamin B12, riboflavin and cholesterol. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.5 g protein · 1.3 g carbs (0.56 g sugars) · 2.1 g fat
3.3 g protein · 4.6 g carbs (4.8 g sugars) · 3.2 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 g 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.
- Copper0.11 mg · 0.001 mg12%<1%
- Saturated fatlimit0.31 g · 1.9 g2%9%
- Vitamin B120.39 µg · 0.54 µg16%23%
- Folate20 µg · 0 µg5%0%
- Riboflavin (B2)0.084 mg · 0.14 mg6%11%
- Cholesterollimit0 mg · 12 mg0%4%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein3.5 g · 3.3 g7%·7%
- Total fat2.1 g · 3.2 g3%·4%
- Carbohydrates1.3 g · 4.6 g<1%·2%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit34 mg · 38 mg1%·2%
- Potassium158 mg · 150 mg3%·3%
- Calcium101 mg · 123 mg8%·9%
- Iron0.54 mg · 0 mg3%·0%
- Magnesium22 mg · 12 mg5%·3%
- Phosphorus69 mg · 101 mg6%·8%
- Zinc0.31 mg · 0.42 mg3%·4%
- Selenium1.9 µg · 1.9 µg3%·3%
- Vitamin A58 µg · 32 µg6%·4%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0.7 µg · 1.1 µg3%·6%
- Vitamin E0.16 mg · 0.05 mg1%·<1%
- Vitamin K3 µg · 0.3 µg3%·<1%
- Thiamin (B1)0.063 mg · 0.056 mg5%·5%
- Niacin (B3)0.24 mg · 0.1 mg1%·1%
- Vitamin B60.055 mg · 0.061 mg3%·4%
- Choline23.6 mg · 17.8 mg4%·3%
From USDA FoodData Central: Unsweetened soy milk (Survey (FNDDS) 2705405), 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.