The Nutrition Of Soy Versus Skim Milk

Everyone from billboards to your mother may encourage you to drink more milk, but it may not be possible if you suffer from lactose intolerance or eat a vegan diet. You may also find yourself concerned about the fat content in milk. Many people opt to consume soy milk or skim milk for various reasons, although the nutritional value of these beverages may differ considerably.

Calories

A 1-cup serving of skim milk contains fewer calories than soy milk -- 86.4 versus 110. Because skim and soy milks have a thinner, less creamy texture than whole milk, many people substitute them for whole milk when used with breakfast cereals. Go Ask Alice!, Columbia University's Health Q&A Internet Service, notes that the best calorie range for breakfast is from 350 to 500 calories. If the calories in a serving of cereal with either soy milk or skim milk does not reach this range, consider serving it with a glass of fruit juice or side of fresh fruit.

Fat and Cholesterol

Skim milk is the better choice in terms of fat content, but it does contain more cholesterol than soy milk. A 1-cup serving of skim milk contains 0.4 g of fat, compared to 3.5 g of fat in soy milk. Limit your consumption of fat to 20 to 35 percent of your daily calories, or 44 to 78 g of fat. Your body needs fat to protect your organs and help efficiently use various vitamins, although eating too much can make you gain weight. Saturated fat is particularly bad for you -- this type of fat can contribute toward your risk of high cholesterol, and your diet plan should contain no more than 15 g daily. Both types of milk contains approximately 0.5 g of saturated fat. Cholesterol, a waxy substance produced in the body, can build up in the blood and block arteries; you do not need to consume cholesterol, but be sure to limit yourself to 300 mg or less per day. While soy milk contains no cholesterol, a cup of skim milk has 4.9 mg.

Carbohydrates and Fiber

The carbohydrates in your meal plan provide energy, serving as your body's main supply. Both soy milk and skim milk contain 12 g of carbohydrates, or 9.1 percent of the 130 g suggested for daily ingestion by the Institute of Medicine. Unlike skim milk, soy milk carbohydrates contain a small amount of fiber. Soy milk has 1 g of the nutrient fiber. Fiber is a type of carbohydrate that does not break down into energy; instead, it travels through your digestive system. In doing so, fiber promotes the health of your bowels, warding off constipation and colon problems. It may also decrease your risk of diabetes and heart disease.

Protein

Dietary protein also gives your body energy, although it serves as a secondary source. Your meal plan requires 46 to 56 g of protein each day for that purpose, as well as to keep your immune system functioning properly. Protein plays a vital role in hormone and enzyme production, and you could not build strong muscles without it. Soymilk contains slightly less protein than skim milk -- a 1-cup serving of skim provides 8.4 g, while soy milk has 7 g. Supplement your diet with protein-rich foods to ensure that you meet nutritional requirements.

Vitamins and Minerals

Milk is synonymous with calcium, and both soy milk and skim milk provide you with a significant boost in your daily intake. A 1-cup serving of skim milk has more -- 50.4 percent of the daily recommended intake, compared to 30 percent of the amount your need daily in a serving of soy milk. In both cases, look for brands that fortify the milk with calcium to ensure you consume adequate amounts; without enough calcium in your body, your bones may suffer. Calcium works to strengthen your bones, protecting them from easy fractures. Vitamin A contributes to bone health, and both soymilk and skim milk contain approximately 20 percent of the daily recommended value. Iron, however, is one area that soy milk wins: 1 cup of soy milk has 10 percent of the iron your body requires daily, while skim milk has just 0.5 percent.