Milk vs Soy milk
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Milk, buttermilk, dried is higher in more vitamins & minerals
Calories (kcal)
Milk 387
Soy milk —
Protein (g)
Milk 34.3
Soy milk 3.55
Carbs (g)
Milk 49.0
Soy milk 1.29
Fat (g)
Milk 5.78
Soy milk 2.13
Fiber (g)
Milk 0
Soy milk 0
Quick answers
Which has more protein?
Milk, buttermilk, dried — 34.3g vs 3.55g per 100g.
Which is more nutrient-dense?
Milk, buttermilk, dried 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 | Milk | Soy milk | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 387 kcal | — | |
| Macronutrients | |||
| Water | 2.97 g | 92.4 g | -97% |
| Protein | 34.3 g | 3.55 g | +867% |
| Total lipid (fat) | 5.78 g | 2.13 g | +172% |
| Carbohydrate, by difference | 49.0 g | 1.29 g | +3689% |
| Fiber, total dietary | 0 g | 0 g | = |
| Sugars, Total | — | 0.557 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.60 g | 0.314 g | +1047% |
| Fatty acids, total monounsaturated | 1.67 g | 0.416 g | +301% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 69.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.70 mg | — | |
| Thiamin (Vitamin B1) | 0.392 mg | 0.063 mg | +520% |
| Riboflavin (Vitamin B2) | 1.58 mg | 0.084 mg | +1780% |
| Niacin (Vitamin B3) | 0.876 mg | 0.236 mg | +272% |
| Pantothenic acid (Vitamin B5) | 3.17 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.338 mg | 0.055 mg | +512% |
| Biotin (Vitamin B7) | 47.0 ug | 19.7 ug | +139% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 119 mg | — | |
| Vitamin B-12 — Cobalamin | 3.82 ug | 0.393 ug | +872% |
| Vitamin A, RAE | 49.0 ug | 58.2 ug | -16% |
| Carotene, beta | 9.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.100 mg | 0.156 mg | -36% |
| Vitamin D (D2 + D3) | 0.500 ug | 0.681 ug | -27% |
| Minerals | |||
| Calcium, Ca | 1184 mg | 101 mg | +1072% |
| Iron, Fe | 0.300 mg | 0.542 mg | -45% |
| Magnesium, Mg | 110 mg | 21.5 mg | +411% |
| Phosphorus, P | 933 mg | 68.7 mg | +1259% |
| Potassium, K | 1592 mg | 158 mg | +906% |
| Sodium, Na | 517 mg | 34.3 mg | +1408% |
| Zinc, Zn | 4.02 mg | 0.312 mg | +1189% |
| Copper, Cu | 0.111 mg | 0.108 mg | +3% |
| Manganese, Mn | 0.023 mg | 0.208 mg | -89% |
| Selenium, Se | 20.3 ug | 1.94 ug | +945% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 38 kcal | |
| Energy (Atwater Specific Factors) | — | 38 kcal | |
| Energy | 1619 kj | — | |
| Nitrogen | — | 0.567 g | |
| Total fat (NLEA) | — | 1.88 g | |
| Ash | 7.95 g | 0.635 g | +1152% |
| Carbohydrate, by summation | — | 0 g | |
| Total Sugars | 49.0 g | — | |
| Sucrose | — | 0.557 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Iodine, I | — | 0 ug | |
| Molybdenum, Mo | — | 58.4 ug | |
| Biotin | — | 3.34 ug | |
| Folic acid (Vitamin B9 — synthetic) | 47.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 47.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 48.0 ug | 58.2 ug | -18% |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Carotene, gamma | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Cryptoxanthin, alpha | — | 0 ug | |
| Vitamin A, IU | 175 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 0 ug | 8.22 ug | -100% |
| cis-Lutein/Zeaxanthin | — | 0.965 ug | |
| Zeaxanthin | — | 7.26 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 1.42 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.874 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 20.0 IU | 27.2 IU | -26% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0.681 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.400 ug | — | |
| SFA 4:0 (Butyric acid) | 0.187 g | 0 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0.111 g | 0 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.065 g | 0 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.145 g | 0 g | |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.162 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.581 g | 0.004 g | +15137% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 1.52 g | 0.218 g | +597% |
| SFA 17:0 (Margaric acid) | — | 0.002 g | |
| SFA 18:0 (Stearic acid) | 0.700 g | 0.073 g | +861% |
| SFA 20:0 (Arachidic acid) | — | 0.006 g | |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0.007 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.002 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.129 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.002 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.001 g | |
| MUFA 17:1 c | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.45 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.409 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 20:1 c | — | 0.005 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 22:1 n-9 | — | 0 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.215 g | 1.15 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.131 g | — | |
| PUFA 18:2 c | — | 0.988 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.988 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | — | |
| PUFA 18:3 c | — | 0.166 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.166 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.0005625 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.0005625 g | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:4c | — | 0 g | |
| PUFA 20:5c | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0.0008125 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.0008125 g | |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.001 g | |
| TFA 18:2 t | — | 0.001 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.484 g | 0.046 g | +946% |
| Threonine (EAA) | 1.55 g | 0.128 g | +1108% |
| Isoleucine (EAA, BCAA) | 2.08 g | 0.145 g | +1331% |
| Leucine (EAA, BCAA) | 3.36 g | 0.249 g | +1247% |
| Lysine (EAA) | 2.72 g | 0.221 g | +1133% |
| Methionine (EAA) | 0.860 g | 0.046 g | +1759% |
| Cystine (conditionally essential) | 0.317 g | — | |
| Phenylalanine (EAA) | 1.66 g | 0.175 g | +846% |
| Tyrosine (conditionally essential) | 1.66 g | 0.124 g | +1238% |
| Valine (EAA, BCAA) | 2.30 g | 0.142 g | +1518% |
| Arginine (conditionally essential) | 1.24 g | 0.269 g | +362% |
| Histidine (EAA) | 0.930 g | 0.097 g | +854% |
| Alanine | 1.18 g | 0.139 g | +749% |
| Aspartic acid | 2.60 g | 0.396 g | +557% |
| Glutamic acid | 7.18 g | 0.619 g | +1060% |
| Glycine (conditionally essential) | 0.726 g | 0.141 g | +414% |
| Proline (conditionally essential) | 3.32 g | 13.7 g | -76% |
| Serine | 1.87 g | 0.168 g | +1014% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.058 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.457 mg | |
| Genistein | — | 0.380 mg | |
| Daidzin | — | 12.9 mg | |
| Genistin | — | 18.8 mg | |
| Glycitin | — | 1.37 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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