There is a constant debate regarding the benefits of plant-based products versus animal-based products.The comparison of soy milk to low fat milk is a key example of that. Whether the debate is focused on nutritional content or health benefits, there has yet to be a clear winner for the title of "healthiest." This article compares 1 percent low fat milk and unsweetened Silk soy milk.
Calories and Macronutrients
One cup, 8 oz, of low fat milk contains 110 calories, 9 grams of protein, 12 g of carbohydrates, and 2.5 g of fat. Contrasting low fat milk, the caloric content of soy milk is almost the same at 80 calories per cup, yet has 4 g of fat, 7 g of protein, and 4 g of carbohydrates. Soy milk is lactose and cholesterol free and provides 1 g of fiber per cup.
Vitamins
Naturally occurring soy milk and dairy milk are not good sources of vitamins A and D. However, most milks on the market are fortified with both. As reported by the USDA Nutrient Database, soy milk has added vitamin A, making low fat milk a better source of vitamins A and D. Soy milk is a better source of folate, riboflavin and B12, yet low fat milk provides additional B vitamins. Neither soy milk nor low fat milk contains vitamin C.
Minerals
The USDA Nutrient Database reports that low fat milk is a better source of potassium and selenium than soy milk. Soy milk contains more iron and magnesium than low fat milk. If you are looking for an immune system boost, low fat milk contains more zinc. Soy milk and low fat milk contain almost the same amount of calcium. Neither milks are sodium-free, yet soy milk provides less than low fat milk.
Health Benefits
Soy milk and low fat milk are excellent sources of calcium and are effective for promoting strong bones and teeth. Because soy milk provides fiber and mono- and polyunsaturated fats, soy milk has been promoted for reducing cholesterol. While there have been many debates on the matter, a 2010 article in the "Journal of Nutrition" put the controversy to rest. The study reported that whether you are adding soy protein in your diet or replacing animal protein with soy protein, soy still reduces cholesterol.
Which to Choose
Deciding which type of milk to consume often comes down to your preference of plant-based foods over animal-based foods. As the average American diet is already rich in animal sources, switching to soy milk is beneficial for your heart health. If your concern is strong bones, low fat milk's combination of calcium and vitamin D are more beneficial for your skeletal system.
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