Milk vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Milk, dry, nonfat, regular, without added vitamin A and vitamin D is higher in more vitamins & minerals
Calories (kcal)
Milk 362
Soy protein 335
Protein (g)
Milk 36.2
Soy protein 88.3
Carbs (g)
Milk 52.0
Soy protein 0
Fat (g)
Milk 0.770
Soy protein 3.39
Fiber (g)
Milk 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 36.2g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 362 kcal per 100g.
Which is more nutrient-dense?
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 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 | 362 kcal | 335 kcal | +8% |
| Macronutrients | |||
| Water | 3.16 g | 4.98 g | -37% |
| Protein | 36.2 g | 88.3 g | -59% |
| Total lipid (fat) | 0.770 g | 3.39 g | -77% |
| Carbohydrate, by difference | 52.0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.499 g | 0.422 g | +18% |
| Fatty acids, total monounsaturated | 0.201 g | 0.645 g | -69% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 20.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.415 mg | 0.176 mg | +136% |
| Riboflavin (Vitamin B2) | 1.55 mg | 0.100 mg | +1450% |
| Niacin (Vitamin B3) | 0.951 mg | 1.44 mg | -34% |
| Pantothenic acid (Vitamin B5) | 3.57 mg | 0.060 mg | +5847% |
| Vitamin B-6 — Pyridoxine | 0.361 mg | 0.100 mg | +261% |
| Biotin (Vitamin B7) | 50.0 ug | 176 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 169 mg | 191 mg | -11% |
| Vitamin B-12 — Cobalamin | 4.03 ug | 0 ug | |
| Vitamin A, RAE | 6.00 ug | 0 ug | |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1257 mg | 178 mg | +606% |
| Iron, Fe | 0.320 mg | 14.5 mg | -98% |
| Magnesium, Mg | 110 mg | 39.0 mg | +182% |
| Phosphorus, P | 968 mg | 776 mg | +25% |
| Potassium, K | 1794 mg | 81.0 mg | +2115% |
| Sodium, Na | 535 mg | 1005 mg | -47% |
| Zinc, Zn | 4.08 mg | 4.03 mg | +1% |
| Copper, Cu | 0.041 mg | 1.60 mg | -97% |
| Manganese, Mn | 0.020 mg | 1.49 mg | -99% |
| Selenium, Se | 27.3 ug | 0.800 ug | +3312% |
| Other Nutrients | |||
| Energy | 1516 kj | 1401 kj | +8% |
| Ash | 7.93 g | 3.58 g | +122% |
| Total Sugars | 52.0 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 50.0 ug | 176 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 50.0 ug | 176 ug | -72% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 6.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 22.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 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) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.028 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.006 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.007 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.018 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.014 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.083 g | 0.008 g | +937% |
| SFA 16:0 (Palmitic acid) | 0.235 g | 0.310 g | -24% |
| SFA 18:0 (Stearic acid) | 0.085 g | 0.104 g | -18% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | 0.008 g | +175% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.167 g | 0.637 g | -74% |
| 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 | 0.030 g | 1.65 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.019 g | 1.45 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.195 g | -94% |
| 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) | 0.510 g | 1.12 g | -54% |
| Threonine (EAA) | 1.63 g | 3.14 g | -48% |
| Isoleucine (EAA, BCAA) | 2.19 g | 4.25 g | -49% |
| Leucine (EAA, BCAA) | 3.54 g | 6.78 g | -48% |
| Lysine (EAA) | 2.87 g | 5.33 g | -46% |
| Methionine (EAA) | 0.907 g | 1.13 g | -20% |
| Cystine (conditionally essential) | 0.334 g | 1.05 g | -68% |
| Phenylalanine (EAA) | 1.75 g | 4.59 g | -62% |
| Tyrosine (conditionally essential) | 1.75 g | 3.22 g | -46% |
| Valine (EAA, BCAA) | 2.42 g | 4.10 g | -41% |
| Arginine (conditionally essential) | 1.31 g | 6.67 g | -80% |
| Histidine (EAA) | 0.981 g | 2.30 g | -57% |
| Alanine | 1.25 g | 3.59 g | -65% |
| Aspartic acid | 2.74 g | 10.2 g | -73% |
| Glutamic acid | 7.57 g | 17.5 g | -57% |
| Glycine (conditionally essential) | 0.765 g | 3.60 g | -79% |
| Proline (conditionally essential) | 3.50 g | 4.96 g | -29% |
| Serine | 1.97 g | 4.59 g | -57% |
| 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.
Milk, dry, nonfat, regular, without added vitamin A and vitamin D nutrition facts Soy protein isolate nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +5847% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D Selenium, Se +3312% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D Potassium, K +2115% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D Riboflavin (Vitamin B2) +1450% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D
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