Soy milk vs Almond milk
Soy is the only common plant milk with protein comparable to dairy; almond is the lowest-calorie of the group.
| Per 100 g | Soy milk | Almond milk |
|---|---|---|
| Energy | 39 kcal | 15 kcal |
| Protein | 3.6 g | 0.4 g |
| Carbohydrates | 1.3 g | 1.3 g |
| Total Fat | 2.1 g | 1 g |
| Saturated Fatlimit | 0.3 g | 0.1 g |
| Fiber | 0 g | 0.2 g |
| Sugars | 0.6 g | 0.8 g |
| Sodiumlimit | 34 mg | 72 mg |
| Calcium | 101 mg | 184 mg |
| Iron | 0.5 mg | 0.3 mg |
| Magnesium | 22 mg | 6 mg |
| Potassium | 158 mg | 67 mg |
| Zinc | 0.3 mg | 0.1 mg |
| Vitamin A | 58 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.7 mcg | 1 mcg |
| Vitamin B12 | 0.4 mcg | 0 mcg |
| Folate | 20 mcg | 1 mcg |
Where Soy milk wins
Notably more protein, total fat, iron, magnesium, potassium, zinc, vitamin A, vitamin B12 and folate than Almond milk, per 100 g.
Where Almond milk wins
Notably more fiber, sugars, calcium and vitamin D than Soy milk, per 100 g.
Figures are per 100 grams of soy milk, unsweetened, plain, shelf stable and beverages, almond milk, unsweetened, shelf stable, from USDA FoodData Central. Portions matter as much as per-100 g figures — 100 g of oil and 100 g of milk are very different amounts of food.
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