Cow's milk, 2% vs Soy milk

Cow's milk, 2%3

Leader

Soy milk7

Soy milk leads 7–3 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Soy milk comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Cow's milk, 2% for more protein, more potassium and more vitamin C.

Pick Soy milk for more fiber, less sugar, less saturated fat, less sodium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
50 kcal
33 kcal
Proteinmore is better
WIN3.3 g
2.88 g
Carbohydrate
4.8 g
1.65 g
Fibermore is better
0 g
0.4 gWIN
Total sugarsless is better
5.06 g
0.41 gWIN
Total fat
1.98 g
1.65 g
Saturated fatless is better
1.26 g
0.21 gWIN
Sodiumless is better
47 mg
35 mgWIN
Potassiummore is better
WIN140 mg
123 mg
Calciummore is better
120 mg
123 mgWIN
Ironmore is better
0.02 mg
0.44 mgWIN
Magnesiummore is better
11 mg
16 mgWIN
Vitamin Cmore is better
WIN0.2 mg
0 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.