For years I alternated between drinking soy milk and rice milk due to a mild allergy to milk. As stated in A Nutrition Comparison of Soy Milk and Rice Milk there are pros and cons to both of these beverages. In recent time though I have not been buying these beverages and instead buying other alternative non-dairy beverages, such as almond milk. With this in mind I decided to analyze soy milk and almond milk to see which one is a more nutritious choice. Here is the following nutritious information for Silk Original Flavor Soy Milk and Silk Pure Almond Original Flavor Unsweetened Almond Milk compared.
Nutrition Values that are the Same
Despite being derived from completely different foods, the soy milk and almond milk have some nutrition facts in common. Both beverages offer no grams of cholesterol and no grams of trans fat. Additionally in the vitamins and minerals section of the soy milk and almond reveal quite a few similarities. Both beverages offer same amount of vitamin A listing 10 %, vitamin C listing 0%, calcium listing 45% and vitamin B12 listing 50%.
Nutrition Values that Differ
Right away you can see that in the same serving size, one cup, for both of the dairy alternative beverages there are some significant differences. While the soy milk has 90 calories with 30 calories from fat the almond milk only has 30 calories with 25 calories from fat. The almond milk has one gram less of total fat, a quarter of polyunsaturated fat but 50% more monounsaturated fat. The saturated fat for the soy milk lists 0.5 grams while the almond milk lists none. There are 30 more milligrams of sodium in the almond milk and 240 more milligrams of potassium in the soy milk. The soy milk also has seven more carbohydrates and five more grams of protein. Additionally it lists 2% more iron, 5% more of both vitamin D and riboflavin and 6% more magnesium. However, the soy milk lists 6% less zinc.
Soy Milk Has It; Almond Milk Does Not
When comparing any kind of food you will notice that some lists and offer some nutrients that other similar foods do not. The soy milk and almond milk are no exception. There a few things that the soy milk lists that cannot be found in the almond milk. First, it list six grams of sugars while the almond milk lists none. In the vitamins and minerals section of the soy milk there are two nutrients listed that are not found on the nutrition facts of the almond milk: selenium and folate. The soy milk lists selenium with 8% and lists folate with 6%.
Almond Milk Has It; Soy Milk Does Not
Just as the soy milk listed three things that were not found in the almond milk: sugars, selenium and folate. The almond milk listed three things as well, but all of them were in the vitamins and minerals section. These were vitamin E, copper and manganese. The vitamin E was listed with 50%, the copper was listed with 2% and the manganese was listed with 4%. This meant that the almond milk had one more nutrient in the minerals and vitamins section, despite not listing two nutrients that are found in the soy milk.
While I understand that it is completely logical to compare tastes when determining which of the two beverages is best, it would difficult to say. While I could argue that the almond milk is preferred in my house for this reason alone, it is a subjective point and thus I will only discuss which to choose based on what they offer nutritionally. Depending on what you are looking for in a non-dairy beverage one might be better than the other. The almond milk offers fewer calories so it could be a good choice for those dieting. However, the soy milk offers significantly more protein and carbohydrates which makes it a good candidate for anyone hoping get some of his or her daily protein from his or her milk. Anyone minimizing sodium in his or her diet would choose the soy milk and anyone who is looking to decrease his or her intake of potassium would choose the almond milk. The choice depends on what your diet needs. Keep one thing in mind though; it is not good to have too much soy in your diet. This is the whole reason I started drinking almond milk and is one reason I get it so often. Also, keep in mind that each brand may differ slightly, such as Almond Breeze Almond Milk.