Whether you are lactose intolerant or looking to transition to a vegan diet, you may be interested in learning more about soy milk and how it compares nutritionally to cow's milk. Both soy and cow's milk, which come in numerous varieties, can both be nutritionally comparable depending on what sort you choose.
Calories
Calorie counts for soy milk and cow's milk vary between nonfat, low-fat and full-fat varieties. Regular soy milk contains about 110 calories per 1 cup serving, while nonfat soy milk provides 70 calories per serving. Whole milk has 150 calories per serving, and skim milk 80 calories. Flavored versions of soy or cow's milk will have more calories per serving.
Calcium and Vitamin D
One cup of fortified soy milk provides 35 percent of the daily value of calcium, a mineral that is important for optimal bone health. One cup of cow's milk provides in comparison 30% of the daily value of the mineral. Fortified soy milk also contains 30% of the daily value of vitamin D, which is necessary for both proper utilization of calcium and bone building. Cow's milk contributes 25% of the daily value of the vitamin.
Protein
One 1 cup serving of regular soy milk has 7g of protein while cow's milk has 8g of protein. Nonfat soy milk provides 6g of protein per serving.
Fat
Soy milk is available in both nonfat and low-fat varieties. Regular soy milk has about 5g of dietary fat per 1 cup serving and 0.5g of saturated fat, 1g of monounsaturated fat and 3g of polyunsaturated fat. Whole milk in comparison contains 8g of total fat, 5g of saturated fat, 2.5g of monounsaturated fat and 0g of polyunsaturated fat. People looking to cut back on their intake of dietary fat may choose to drink nonfat versions of soy or cow's milk.
Considerations
Soy and cow's milk can both be suitable choices for a healthy diet. For people who do not have allergies to soy, the University of Maryland Medical Center reports that serious short- or long-term side effects are not correlated with eating foods containing soy. The center further notes that eating soy foods during pregnancy is considered to be safe.
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