From early childhood into adulthood, many have been taught us that cow's milk is a healthy and nourishing substance for our bodies. However, many people who are lactose intolerant may enjoy the dairy-free alternative of drinking soy milk. In comparing the two, which one provides the best overall nutritional value?
Vitamins in Soy Milk
Containing 34 percent of the daily recommended amount of vitamin B-12, soy milk also has 26 percent of the daily amount of riboflavin and vitamin D. Some brands of soy milk such as Silk Vanilla contain as much as 50 percent of the RDA of B-12. Nine percent of the USDA of vitamins A and K are found in one cup of soy milk as well as five percent of thiamin, niacin and folate. Trace amounts of panethonic acid and vitamin E are also present in soy milk.
Other Nutrients in Soy Milk
Containing 30 percent of the daily recommended amount of calcium, one cup of soy milk also has copper, phosphorous, potassium, manganese and selenium. Soy milk also has 182 milligrams of omega-3 fatty acids as well as 1,419 milligrams of omega-6 fatty acids, which are known to be valuable for their free-radical fighting properties. Those who are lactose intolerant may choose to drink soy milk for its protein content instead of cow's milk as it contains 6 grams of protein in every cup.
Nutrients in Regular Milk
Whole milk may be best-known for its vitamin D content. It has 24 percent of the RDA of vitamin D, 26 percent of riboflavin, 8 percent of vitamin B-12, 9 percent panethonic acid and 5 percent of vitamin A. Whole milk contains 1 percent of vitamin E, K and niacin. One cup of milk also contains 8 grams of protein, which is 2 grams more than soy milk has.
Additional Information
With only slightly less calcium than soy milk, cow's milk has 28 percent of the RDA of calcium and 22 percent of phosphorous. Regular milk contains 349 milligrams of potassium and also has more selenium than soy milk does, at 13 percent. In regard to omega fatty acids, whole milk and soy milk contain the same amount of omega-3s; however soy milk contains over four times the amount of omega-6 fatty acids.
Calorie and Fat Comparison
The fat and calorie content of milk depends on the amount of milk fat that is present. Whole milk contains 13 grams of carbohydrates, 8 grams of fat and 146 calories. Reducing the milk fat amount to 2 percent lowers the carbohydrate amount by one gram, the fat amount by 3 grams and the calorie amount by 24.
According to TheDailyPlate.com, one percent milk contains the same amount of carbohydrates as whole milk but has a much lower fat and calorie content at 2 grams of fat and 102 calories. Those who drink skim milk may appreciate the low fat and calorie content. Skim milk has 90 calories, 13 grams of carbohydrates and no fat.
Containing 3.6 grams of fat per serving, soy milk has 12 grams of carbohydrates and 105 calories in one cup. This means that one cup of soy milk has 1 gram less of carbohydrates per serving over milk and is comparable in calories to 1 percent milk. This also means that soy milk contains near the same amount of fat content as 2 percent milk does.
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