Milk vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Milk, buttermilk, dried is higher in more vitamins & minerals
Calories (kcal)
Milk 387
Soy protein 335
Protein (g)
Milk 34.3
Soy protein 88.3
Carbs (g)
Milk 49.0
Soy protein 0
Fat (g)
Milk 5.78
Soy protein 3.39
Fiber (g)
Milk 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 34.3g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 387 kcal 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 protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 387 kcal | 335 kcal | +16% |
| Macronutrients | |||
| Water | 2.97 g | 4.98 g | -40% |
| Protein | 34.3 g | 88.3 g | -61% |
| Total lipid (fat) | 5.78 g | 3.39 g | +71% |
| Carbohydrate, by difference | 49.0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.60 g | 0.422 g | +753% |
| Fatty acids, total monounsaturated | 1.67 g | 0.645 g | +159% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 69.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.392 mg | 0.176 mg | +123% |
| Riboflavin (Vitamin B2) | 1.58 mg | 0.100 mg | +1479% |
| Niacin (Vitamin B3) | 0.876 mg | 1.44 mg | -39% |
| Pantothenic acid (Vitamin B5) | 3.17 mg | 0.060 mg | +5183% |
| Vitamin B-6 — Pyridoxine | 0.338 mg | 0.100 mg | +238% |
| Biotin (Vitamin B7) | 47.0 ug | 176 ug | -73% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 119 mg | 191 mg | -38% |
| Vitamin B-12 — Cobalamin | 3.82 ug | 0 ug | |
| Vitamin A, RAE | 49.0 ug | 0 ug | |
| Carotene, beta | 9.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.100 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1184 mg | 178 mg | +565% |
| Iron, Fe | 0.300 mg | 14.5 mg | -98% |
| Magnesium, Mg | 110 mg | 39.0 mg | +182% |
| Phosphorus, P | 933 mg | 776 mg | +20% |
| Potassium, K | 1592 mg | 81.0 mg | +1865% |
| Sodium, Na | 517 mg | 1005 mg | -49% |
| Zinc, Zn | 4.02 mg | 4.03 mg | = |
| Copper, Cu | 0.111 mg | 1.60 mg | -93% |
| Manganese, Mn | 0.023 mg | 1.49 mg | -98% |
| Selenium, Se | 20.3 ug | 0.800 ug | +2437% |
| Other Nutrients | |||
| Energy | 1619 kj | 1401 kj | +16% |
| Ash | 7.95 g | 3.58 g | +122% |
| Total Sugars | 49.0 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 47.0 ug | 176 ug | -73% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 47.0 ug | 176 ug | -73% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 48.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 175 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 20.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | — | |
| Vitamin K1 — Phylloquinone | 0.400 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.187 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.111 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.065 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.145 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.162 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.581 g | 0.008 g | +7162% |
| SFA 16:0 (Palmitic acid) | 1.52 g | 0.310 g | +390% |
| SFA 18:0 (Stearic acid) | 0.700 g | 0.104 g | +573% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.129 g | 0.008 g | +1512% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.45 g | 0.637 g | +128% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.215 g | 1.65 g | -87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.131 g | 1.45 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | 0.195 g | -57% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.484 g | 1.12 g | -57% |
| Threonine (EAA) | 1.55 g | 3.14 g | -51% |
| Isoleucine (EAA, BCAA) | 2.08 g | 4.25 g | -51% |
| Leucine (EAA, BCAA) | 3.36 g | 6.78 g | -50% |
| Lysine (EAA) | 2.72 g | 5.33 g | -49% |
| Methionine (EAA) | 0.860 g | 1.13 g | -24% |
| Cystine (conditionally essential) | 0.317 g | 1.05 g | -70% |
| Phenylalanine (EAA) | 1.66 g | 4.59 g | -64% |
| Tyrosine (conditionally essential) | 1.66 g | 3.22 g | -49% |
| Valine (EAA, BCAA) | 2.30 g | 4.10 g | -44% |
| Arginine (conditionally essential) | 1.24 g | 6.67 g | -81% |
| Histidine (EAA) | 0.930 g | 2.30 g | -60% |
| Alanine | 1.18 g | 3.59 g | -67% |
| Aspartic acid | 2.60 g | 10.2 g | -74% |
| Glutamic acid | 7.18 g | 17.5 g | -59% |
| Glycine (conditionally essential) | 0.726 g | 3.60 g | -80% |
| Proline (conditionally essential) | 3.32 g | 4.96 g | -33% |
| Serine | 1.87 g | 4.59 g | -59% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 30.8 mg | |
| Genistein | — | 57.3 mg | |
| Isoflavones | |||
| Total isoflavones | — | 91.1 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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