USDA-derived comparison
Almond Milk vs Soy Milk
Almond Milk leads for Vitamin E; Soy Milk answers with Vitamin B12, Vitamin B2 and Vitamin B1.
Who each is for: Choose almond Milk for vitamin E. Choose soy Milk for vitamin B12 and vitamin B2.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Soy Milk
Typical serving: 1 glass (250g)
8/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Almond Milk | Soy Milk |
|---|---|---|
| Calories | 15 kcal | 33 kcal |
| Protein | 0 g | 3 g |
| Carbs | 1 g | 2 g |
| Fat | 1 g | 2 g |
| Fiber | 0 g | 1 g |
| Sat fat | 0 g | 0 g |
| Sodium | 72 mg | 37 mg |
| Potassium | 67 mg | 120 mg |
| Calcium | 184 mg | 124 mg |
| Iron | 0.3 mg | 0.5 mg |
| Magnesium | 6 mg | 16 mg |
| Zinc | 0.1 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 1 µg | 1.2 µg |
| Vitamin B12 | 0 µg | 1.1 µg |
| Folate | 1 µg | 0 µg |
Servings differ: 1 glass of almond milk is about 250g, 1 glass of soy milk about 250g. Scale accordingly before deciding anything on the 100g basis alone.
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