Almond milk vs Soy milk: nutrition compared
Almond milk has over 30× the vitamin E, 1.4× the calcium of Soy milk per 100 g. Soy milk has vitamin K where the other has almost none, thiamin where the other has almost none, over 22× the selenium of Almond milk. Almond milk is lower in calories (15 vs 43 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Almond milk 1 cup (262 g), Soy milk 1 cup (243 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Almond milk / serving | Soy milk / serving | Almond milk / 100 g | Soy milk / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 39 2% | 104 5.2% | 15 | 43 |
| Protein (g) | 1.5 2.9% | 6.3 13% | 0.6 | 2.6 |
| Total fat (g) | 3.2 4.1% | 3.6 4.6% | 1.2 | 1.5 |
| Saturated fat (g) | 0.3 1.4% | 0.5 2.5% | 0.1 | 0.2 |
| Monounsaturated fat (g) | 1.9 | 0.9 | 0.7 | 0.4 |
| Polyunsaturated fat (g) | 0.7 | 2.1 | 0.3 | 0.9 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 0.18 | 0 | 0.07 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 0.9 0.3% | 12 4.3% | 0.3 | 4.9 |
| Fiber (g) | 0.5 1.9% | 0.5 1.7% | 0.2 | 0.2 |
| Sugars (g) | 2.1 | 8.9 | 0.8 | 3.6 |
| Calcium (mg) | 452 35% | 299 23% | 173 | 123 |
| Iron (mg) | 0.8 4.2% | 1 5.7% | 0.3 | 0.4 |
| Magnesium (mg) | 18 4.2% | 36 8.7% | 7 | 15 |
| Phosphorus (mg) | 78 6.3% | 104 8.4% | 30 | 43 |
| Potassium (mg) | 81 1.7% | 296 6.3% | 31 | 122 |
| Sodium (mg) | 156 6.8% | 114 5% | 60 | 47 |
| Zinc (mg) | 0.5 4.1% | 0.6 5.7% | 0.2 | 0.3 |
| Copper (mg) | 0.06 6.2% | 0.4 45% | 0.02 | 0.17 |
| Manganese (mg) | 0.12 5.1% | 0.15 6.6% | 0.04 | 0.06 |
| Selenium (µg) | 0.3 0.5% | 5.6 10% | 0.1 | 2.3 |
| Vitamin A (RAE) (µg) | 108 12% | 134 15% | 41 | 55 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 2.43 12% | 2.67 13% | 0.93 | 1.1 |
| Vitamin E (mg) | 8.71 58% | 0.27 1.8% | 3.32 | 0.11 |
| Vitamin K (µg) | 0 0% | 7.3 6.1% | 0 | 3 |
| Thiamin (B1) (mg) | 0 0% | 0.07 5.9% | 0 | 0.03 |
| Riboflavin (B2) (mg) | 0.09 6.7% | 0.45 34% | 0.03 | 0.18 |
| Niacin (B3) (mg) | 0.2 1.2% | 1 6.5% | 0.1 | 0.4 |
| Vitamin B6 (mg) | 0 0% | 0.08 4.4% | 0 | 0.03 |
| Folate (DFE) (µg) | 3 0.7% | 22 5.5% | 1 | 9 |
| Vitamin B12 (µg) | 0.88 37% | 2.07 86% | 0.34 | 0.85 |
| Choline (mg) | 8 1.5% | 57 10% | 3 | 24 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #174832 and #172456.
Frequently asked questions
Which is healthier, Almond milk or Soy milk?
Almond milk has over 30× the vitamin E, 1.4× the calcium of Soy milk per 100 g. Soy milk has vitamin K where the other has almost none, thiamin where the other has almost none, over 22× the selenium of Almond milk. Almond milk is lower in calories (15 vs 43 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Almond milk scores 226 and Soy milk scores 47. Which is 'healthier' depends on what you need more of.
Which has more protein, Almond milk or Soy milk?
Soy milk: 0.6 g per 100 g for Almond milk vs 2.6 g for Soy milk (1.5 vs 6.3 g per serving).
Which has fewer calories, Almond milk or Soy milk?
Almond milk: 15 kcal per 100 g for Almond milk vs 43 kcal for Soy milk (39 vs 104 kcal per serving).
Almond milk (unsweetened) nutrition facts · Soy milk nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.