Most Americans do not consume enough milk or milk alternatives, such as soy milk, according to the U.S. Department of Agriculture. Milk and fortified soy milk provide essential nutrients for good health, including calcium and vitamin D. Whether you prefer soy milk or cow's milk, it is important to know the nutritional information for these two products to determine how they fit into your meal plan.
Source
One of the major differences between soy milk and cow's milk is its source. Soy milk obviously comes from a plant, and cow's milk comes from the cow. People who avoid animal products, such as vegans, may use soy milk as an alternative to cow's milk.
Calories
Calories between the soy milk and cow's milk vary slightly. A 1-cup serving of low-fat soy milk contains 104 calories, and nonfat soy milk 68 calories. A 1-cup serving of 1 percent fat cow's milk contains 102 calories, and nonfat cow's milk 83 calories. The difference in calorie content between the soy and cow's milk is minimal, making them a comparable replacement when it comes to calorie content.
Fat
The USDA recommends you choose more low-fat and nonfat dairy foods to limit saturated fat intake. Soy milk is naturally lower in saturated fat because of its plant-based origins. A 1-cup serving of low-fat soy milk contains 1.5 g of total fat and 0 g of saturated fat, and the nonfat soy milk contains 0.5 g of total fat. While a 1-cup serving of 1 percent fat cow's milk contains 2.3 g of total fat and 1.5 g of saturated fat, and the nonfat cow's milk 0.2 g of total fat and 0.1 g of saturated fat. High intakes of saturated fat increase blood cholesterol levels. You should limit your intake to less than 10 percent of your daily calorie intake.
Protein
Both cow and soy milk are high quality sources of protein, meaning they contain all of the essential amino acids in sufficient quantities. However, the cow's milk is slightly higher in protein than soy milk. A 1-cup serving of low-fat soy milk contains 4 g of protein, and nonfat 6 g. A 1-cup serving of both the low-fat and nonfat cow's milk contains 8 g of protein.
Carbohydrates
The carbohydrate content of the two types of milk also varies slightly. A 1-cup serving of low-fat soy milk contains 18 g of carbohydrates and 1.9 g of fiber, and the nonfat contains 10 g of carbohydrates and 0.5 g of fiber. A 1-cup serving of both the low-fat and nonfat cow's milk contains 12 g of carbohydrates. Both soy and cow's milk have a low glycemic index, meaning they do not cause a rapid rise in blood sugar and make a healthy choice for people with a history of diabetes. In addition, the soy milk contains fiber, a non-digestible type of carbohydrate that prevents constipation and lowers blood cholesterol levels.
Calcium and Vitamin D
Cow's milk is naturally high in calcium, but is fortified with vitamin D. Soy milk does not naturally contain calcium or vitamin D. When using soy milk as a replacement for cow's milk, look for brands that have been fortified to help you meet your vitamin and mineral needs. Calcium and vitamin D support bone health and growth. A 1-cup serving of fortified low-fat soy milk contains 199 mg of calcium and 100 IU of vitamin D, and the nonfat soy milk contains 282 mg of calcium and 100 IU of vitamin D. Fortified low-fat cow's milk contains 305 mg of calcium and 117 IU of vitamin D, and the fortified nonfat cow's milk 299 mg of calcium and 115 IU of vitamin D.
References
- USDA: Nutrient Database: Soymilk (All Flavors), Lowfat, with Added Calcium, Vitamins A and D
- USDA: Nutrient Database: Soymilk (All Flavors), Nonfat, with Added Calcium, Vitamins A and D
- USDA: Nutrient Database: Milk, Lowfat, Fluid, 1% Milkfat, with Added Vitamin A and Vitamin D
- USDA: Nutrient Database: Milk, Nonfat, Fluid, with Added Vitamin A and Vitamin D (Fat Free or Skim)
- Columbia University; Go Ask Alice; Nutritional Differences Between Soy and Cow's Milk; March 2001
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Nutrients to Increase
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