Rice milk and soy milk are great alternatives to dairy products, especially if you are lactose-intolerant. You can serve both at the table in place of milk, and you can use both in coffee. Be careful using them in desserts, however; because they lack milk proteins, they don't form custards quite as easily, so you might need to experiment a little. Comparing the calories, fat, protein, vitamins and minerals of enriched original rice milk with those of enriched original soy milk helps put their differences in perspective.
Calories and Fat
One cup of enriched rice milk has 120 calories and 2.5 g fat. With no fiber, you can't count on it to fill you up. The same amount of enriched soy milk has 100 calories and 4 g of fat. The additional fat shouldn't be an issue if you are a healthy weight. This product has 2 g of fiber, which makes it very filling. Neither beverage has any saturated fat or cholesterol, so they are both heart-healthy alternatives.
Protein
Soy milk has seven times the protein of rice milk: One cup of enriched rice milk has only 1 g of protein; soy milk has 7 g. This difference reflects the relative protein content of soybeans and rice. For instance, while rice milk makes an insignificant contribution to the daily protein requirement of a 130-lb. woman, 1 cup of soy milk satisfies 14 percent of her daily protein requirement.
Minerals
One cup of fortified rice milk provides 30 percent of the daily value for calcium and 4 percent of the required iron. The same amount of enriched soy milk provides 35 percent of the daily value for calcium and 40 percent of the required iron. Getting enough iron can be difficult, particularly if you are a woman. The Linus Pauling Institute reports that women between 19 and 50 years of age need 18 mg of iron -- 27 mg during pregnancy -- more than twice that required by men of the same age, who need only 8 mg. Drinking enriched soy milk is an effective way for women to get enough iron.
Vitamins
Fortified with added vitamins, one cup of enriched rice milk provides 10 percent of the daily value for vitamin A, 25 percent of the required vitamin D and 25 percent of B-12. One cup of enriched soy milk provides 10 percent of the daily value for vitamin A, B-6 and thiamin. This serving also provide 25 percent of the daily value for vitamins D and E and 50 percent of the required B-12. These additional vitamins are consistent with those found in soybeans, which are generally more nutritious than rice.
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