Difference Between Nonfat Milk And Soy Milk

Soy milk is used to replace cow's milk by people who are allergic to milk or lactose intolerant, and by vegans who choose not to eat animal foods. People also drink soy milk for its heart healthful and cholesterol lowering benefits. There are notable differences and similarities between soy and nonfat milk.

Source

The most obvious difference between cow's milk and soy milk is the source. Soy milk is a plant-based beverage made by soaking soybeans, grinding them, and then straining. The "milk" is the remaining liquid. Nonfat milk is the product of an animal's mammary gland, usually cow's milk.

Calories and Carbohydrates

Nonfat cow's milk provides 83 calories per 8 oz. serving. There are 12 g of carbohydrate in cow's milk, all lactose. An 8 oz. serving of soy milk provides 68 to 131 calories, depending on the brand and fat content. Soy has between 10 and 15 g of carbohydrate, similar to cow's milk. Unlike cow's milk, however, soy has no lactose. Therefore, soy is a safe alternative for those who cannot drink cow's milk because of lactose intolerance.

Fat and Cholesterol

Nonfat cow's milk has less than a gram of fat and 5 mg of cholesterol. Soy milk can have up to 4.5 g of fat, depending on the brand and fat content. Look for nonfat varieties of soy milk to reduce fat intake. Since soy milk is plant-based, it contains no cholesterol.

Protein

Nonfat dairy milk provides 8 g of protein. As with all animal-based foods, the protein in milk is complete, meaning it provides all the amino acids humans need to form protein. Soy foods are also a complete protein. Soy milk provides between 6 and 8 g of protein. Foods providing at least 6.25 g of soy protein per serving are allowed by the Food and Drug Administration to carry the health claim that soy protein can help reduce the risk of heart disease.

Vitamins and Minerals

An 8 oz. serving of nonfat cow's milk provides 299 mg of calcium, 247 mg of phosphorus, 382 mg of potassium and 1.23 mcg Vitamin B-12, and is fortified with vitamins A and D. Unfortified soy milk provides 61 mg of calcium, 126 mg of phosphorus, 287 mg of potassium, and no vitamins B-12, A or D. However, fortified varieties provide additional calcium and vitamins A, B-12 and D. Check labels to ensure the products you purchase are fortified.