Almond milk vs Soy milk
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Soy milk, unsweetened, plain, shelf stable is higher in more vitamins & minerals
Calories (kcal)
Almond milk —
Soy milk —
Protein (g)
Almond milk 0.555
Soy milk 3.55
Carbs (g)
Almond milk 0.337
Soy milk 1.29
Fat (g)
Almond milk 1.22
Soy milk 2.13
Fiber (g)
Almond milk 0
Soy milk 0
Quick answers
Which has more protein?
Soy milk, unsweetened, plain, shelf stable — 3.55g vs 0.555g per 100g.
Which is more nutrient-dense?
Soy milk, unsweetened, plain, shelf stable scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Almond milk | Soy milk | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 97.4 g | 92.4 g | +5% |
| Protein | 0.555 g | 3.55 g | -84% |
| Total lipid (fat) | 1.22 g | 2.13 g | -43% |
| Carbohydrate, by difference | 0.337 g | 1.29 g | -74% |
| Fiber, total dietary | 0 g | 0 g | = |
| Sugars, Total | 0 g | 0.557 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.104 g | 0.314 g | -67% |
| Fatty acids, total monounsaturated | 0.729 g | 0.416 g | +75% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0 mg | 0.063 mg | -100% |
| Riboflavin (Vitamin B2) | 0.033 mg | 0.084 mg | -60% |
| Niacin (Vitamin B3) | 0.074 mg | 0.236 mg | -68% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.055 mg | -100% |
| Biotin (Vitamin B7) | 0 ug | 19.7 ug | -100% |
| Vitamin B-12 — Cobalamin | 0.338 ug | 0.393 ug | -14% |
| Vitamin A, RAE | 41.4 ug | 58.2 ug | -29% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 3.32 mg | 0.156 mg | +2034% |
| Vitamin D (D2 + D3) | 0.927 ug | 0.681 ug | +36% |
| Minerals | |||
| Calcium, Ca | 173 mg | 101 mg | +71% |
| Iron, Fe | 0.290 mg | 0.542 mg | -46% |
| Magnesium, Mg | 6.78 mg | 21.5 mg | -69% |
| Phosphorus, P | 29.9 mg | 68.7 mg | -57% |
| Potassium, K | 30.8 mg | 158 mg | -81% |
| Sodium, Na | 59.6 mg | 34.3 mg | +74% |
| Zinc, Zn | 0.172 mg | 0.312 mg | -45% |
| Copper, Cu | 0.021 mg | 0.108 mg | -80% |
| Manganese, Mn | 0.045 mg | 0.208 mg | -78% |
| Selenium, Se | 0 ug | 1.94 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 15 kcal | 38 kcal | -62% |
| Energy (Atwater Specific Factors) | 15 kcal | 38 kcal | -62% |
| Nitrogen | 0.089 g | 0.567 g | -84% |
| Total fat (NLEA) | 1.11 g | 1.88 g | -41% |
| Ash | 0.487 g | 0.635 g | -23% |
| Sucrose | 0 g | 0.557 g | -100% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Raffinose | 0.008 g | 0.067 g | -88% |
| Stachyose | 0.007 g | 0.434 g | -98% |
| Verbascose | 0 g | 0.026 g | -100% |
| Iodine, I | 0 ug | 0 ug | = |
| Molybdenum, Mo | 0 ug | 58.4 ug | -100% |
| Biotin | 1.02 ug | 3.34 ug | -69% |
| Retinol | 41.4 ug | 58.2 ug | -29% |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Carotene, gamma | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Cryptoxanthin, alpha | — | 0 ug | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | — | 8.22 ug | |
| cis-Lutein/Zeaxanthin | — | 0.965 ug | |
| Zeaxanthin | — | 7.26 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.027 mg | 1.42 mg | -98% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.874 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 37.1 IU | 27.2 IU | +36% |
| Vitamin D2 — Ergocalciferol (plant source) | 0.927 ug | 0.681 ug | +36% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 5:0 | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 9:0 | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.004 g | -38% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | 0.002 g | -26% |
| SFA 16:0 (Palmitic acid) | 0.078 g | 0.218 g | -64% |
| SFA 17:0 (Margaric acid) | 0.000875 g | 0.002 g | -56% |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.073 g | -73% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.006 g | -100% |
| SFA 21:0 | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0 g | 0.007 g | -100% |
| SFA 23:0 | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.002 g | -100% |
| MUFA 12:1 | 0 g | 0 g | = |
| MUFA 14:1 c | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.006 g | 0.002 g | +200% |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0.001 g | +25% |
| MUFA 17:1 c | 0.001 g | 0.001 g | +25% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.721 g | 0.409 g | +76% |
| MUFA 20:1 c | 0.000875 g | 0.005 g | -82% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| MUFA 22:1 n-9 | 0 g | 0 g | = |
| MUFA 22:1 n-11 | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.276 g | 1.15 g | -76% |
| PUFA 18:2 c | 0.276 g | 0.988 g | -72% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.276 g | 0.988 g | -72% |
| PUFA 18:2 CLAs | 0 g | 0 g | = |
| PUFA 18:3 c | 0.000625 g | 0.166 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.000625 g | 0.166 g | -100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0 g | 0.0005625 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.0005625 g | -100% |
| PUFA 20:3 c | 0 g | 0 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 22:3 | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:4c | 0 g | 0 g | = |
| PUFA 20:5c | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | 0.0008125 g | -100% |
| TFA 14:1 t | 0 g | 0 g | = |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0 g | 0.0008125 g | -100% |
| TFA 20:1 t | 0 g | 0 g | = |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.000125 g | 0.001 g | -89% |
| TFA 18:2 t | 0.000125 g | 0.001 g | -89% |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | = |
| TFA 18:3 t | 0 g | 0 g | = |
| Tryptophan (EAA) | — | 0.046 g | |
| Threonine (EAA) | — | 0.128 g | |
| Isoleucine (EAA, BCAA) | — | 0.145 g | |
| Leucine (EAA, BCAA) | — | 0.249 g | |
| Lysine (EAA) | — | 0.221 g | |
| Methionine (EAA) | — | 0.046 g | |
| Phenylalanine (EAA) | — | 0.175 g | |
| Tyrosine (conditionally essential) | — | 0.124 g | |
| Valine (EAA, BCAA) | — | 0.142 g | |
| Arginine (conditionally essential) | — | 0.269 g | |
| Histidine (EAA) | — | 0.097 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.396 g | |
| Glutamic acid | — | 0.619 g | |
| Glycine (conditionally essential) | — | 0.141 g | |
| Proline (conditionally essential) | — | 0.137 g | |
| Serine | — | 0.168 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.058 g | |
| Daidzein | — | 0.457 mg | |
| Genistein | — | 0.380 mg | |
| Daidzin | — | 12.9 mg | |
| Genistin | — | 18.8 mg | |
| Glycitin | — | 1.37 mg | |
| Iodine | |||
| Iodine mcg/100gB | 0.400 mcg | 1.30 mcg | -69% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Almond milk, unsweetened, plain, shelf stable nutrition facts Soy milk, unsweetened, plain, shelf stable nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +2034% in Almond milk, unsweetened, plain, shelf stable Thiamin (Vitamin B1) -100% in Almond milk, unsweetened, plain, shelf stable Vitamin B-6 — Pyridoxine -100% in Almond milk, unsweetened, plain, shelf stable Biotin (Vitamin B7) -100% in Almond milk, unsweetened, plain, shelf stable
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