There are a number of differences between soy and cow's milk, and each has its own pros and cons. Soy milk generally has fewer calories and less fat and cholesterol than cow's milk. Soy milk contains fiber and has more nutrients, such as vitamins and minerals, than does cow's milk. On the side of cow's milk, it contains more vitamin A, zinc, vitamin B12, folate and calcium than soy milk. In terms of protein, there are arguments on both sides that one is a better source than the other, and perhaps the solution is to have a little bit of both. Consult your physician if you are concerned about which to include in your diet.
Amount
According to the Wolfe Clinic, both soy milk and cow's milk are rich in protein. The Clinic explains that cow's milk has slightly more protein than soy milk, although they are very close. The Food Facts website shows that 1 cup of plain soy milk contains 7 g of protein, whereas whole cow's milk has 7.93 g and 2-percent cow's milk contains 8.05 g.
Amino Acids
Protein contains amino acids, which are essential for your body. Cow's milk contains slightly more amino acids overall than soy milk, although soy milk has more of certain types. There are two types of amino acids, essential and non-essential. The World's Healthiest Foods explains that they are both essential to your body, but the difference is that non-essential amino acids can be made by the body while the other, essential, cannot. The World's Healthiest Foods says that cow's milk is a better source for the essential amino acids.
Soy Milk Benefits
Ask Dr. Sears argues that soy can be a healthier source of protein over animal protein, since it contains so much less fat. He explains that high-protein animal sources, such as meat, eggs and dairy, all generally have high levels of saturated fat and cholesterol. Dr. Sears notes that soy milk has every type of essential amino acid.
Soy Protein and Cholesterol
Ask Dr. Sears explains that soy protein has been linked to lowering LDL, or "bad," cholesterol levels, increasing HDL, or "good," cholesterol levels and reducing triglyceride levels. When soy protein replaced animal protein in diets, it lowered the LDL cholesterol by 12 percent. Ask Dr. Sears says that these cholesterol-lowering contributions of soy milk are the most sound results by researchers in relation to soy.
Animal versus Plant Sources
The World's Healthiest Foods contends that although plant sources of proteins are important, animal sources are the best source. They explain that animal sources of protein give your body more of the amino acids it needs. Although they explain that no one food is meant to be a "complete protein" on its own, but instead becomes "complete" as part of a balanced diet, they believe the protein in animal sources is closer to complete than that from plants. Dairy products, including cow's milk, are part of this list, according to the World's Healthiest Foods. The Wolfe Clinic argues, on the other hand, that animal protein, such as that in cow's milk, can leach calcium and lead to osteoporosis.
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