Soy milk vs cow's milk
In short
For the same 100 calories you eat 263 g of soy milk or 164 g of cow's milk. More in soy milk: copper, folate, vitamin A (2.9×), magnesium (2.9×) and 7 more.
More in cow's 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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper32% vs <1%
0.28 mg vs 0.002 mg
- Folate13% vs 0%
52.6 µg vs 0 µg
- Vitamin A17% vs 6%
153 µg vs 52.5 µg
- Saturated fatlimit4% vs 15%
0.83 g vs 3 g
- Magnesium14% vs 5%
57.9 mg vs 19.7 mg
- Protein19% vs 11%
9.3 g vs 5.4 g
- Iron8% vs 0%
1.4 mg vs 0 mg
- Cholesterollimit0% vs 7%
0 mg vs 19.7 mg
- Vitamin K7% vs <1%
7.9 µg vs 0.49 µg
- Thiamin (B1)14% vs 8%
0.17 mg vs 0.092 mg
- Choline11% vs 5%
62.1 mg vs 29.2 mg
- Vitamin B1243% vs 37%
1 µg vs 0.89 µg
- Calcium20% vs 16%
266 mg vs 202 mg
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), 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.