USDA-derived comparison
Milk (semi-skimmed) vs Soy Milk
Milk (semi-skimmed) leads for Phosphorus; Soy Milk answers with Vitamin B12 and Vitamin B1.
Who each is for: Choose milk (semi-skimmed) for phosphorus. Choose soy Milk for vitamin B12 and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
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 | Milk (semi-skimmed) | Soy Milk |
|---|---|---|
| Calories | 50 kcal | 33 kcal |
| Protein | 3 g | 3 g |
| Carbs | 5 g | 2 g |
| Fat | 2 g | 2 g |
| Fiber | 0 g | 1 g |
| Sat fat | 1 g | 0 g |
| Sodium | 44 mg | 37 mg |
| Potassium | 150 mg | 120 mg |
| Calcium | 120 mg | 124 mg |
| Iron | 0 mg | 0.5 mg |
| Magnesium | 11 mg | 16 mg |
| Zinc | 0.4 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 1.2 µg | 1.2 µg |
| Vitamin B12 | 0.5 µg | 1.1 µg |
| Folate | 5 µg | 0 µg |
Servings differ: 1 glass of milk (semi-skimmed) is about 250g, 1 glass of soy milk about 250g. Scale accordingly before deciding anything on the 100g basis alone.
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