Food vs food · USDA FNDDS 2021–2023
Soy milk vs almond milk
Comparing usual servings (soy milk: 1 cup, 244 g; almond milk: 1 cup, 244 g), USDA’s figures are higher for soy milk in 33 of the 65 nutrients it reports, and for almond milk in 10. The widest gaps against the Daily Value: more copper (0.26 mg vs 0.05 mg), riboflavin and choline in soy milk; more vitamin E (8.1 mg vs 0.39 mg) and calcium in almond milk. Energy: 93 kcal for soy milk, 37 kcal for almond milk. Per 100 g, the figures are higher for soy milk in 32 and for almond milk in 9.
Every nutrient, side by side
Soy milk, unsweetened
Serving size 1 cup · 244 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 93 kcal (more) | |
| Protein | 8.66 g (more) | |
| Carbohydrates | 3.15 g (more) | |
| Fat | 5.17 g (more) | |
| Alcohol | 0 g | |
| Water | 225 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.77 g (more) | 4% |
| Monounsaturated fat | 1.02 g | |
| Polyunsaturated fat | 2.81 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.53 g (more) | |
| SFA 18:0 (stearic) | 0.18 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 1 g | |
| MUFA 20:1 (gadoleic) | 0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2.41 g (more) | |
| PUFA 18:3 (linolenic) | 0.41 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 1.37 g (more) | |
| Vitamins | ||
| Vitamin A | 142 µg (more) | 16% |
| Retinol | 142 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 19.5 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.71 µg | 9% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 7.32 µg (more) | 6% |
| Thiamin (B1) | 0.15 mg (more) | 13% |
| Riboflavin (B2) | 0.2 mg (more) | 16% |
| Niacin (B3) | 0.58 mg (more) | 4% |
| Vitamin B6 | 0.13 mg (more) | 8% |
| Folate | 48.8 µg (more) | |
| Folate, DFE | 48.8 µg (more) | 12% |
| Folate, food | 48.8 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.95 µg (more) | 40% |
| Vitamin B12, added | 0.95 µg (more) | |
| Choline | 57.6 mg (more) | 10% |
| Minerals | ||
| Calcium | 246 mg | 19% |
| Iron | 1.32 mg (more) | 7% |
| Magnesium | 53.7 mg (more) | 13% |
| Phosphorus | 168 mg (more) | 13% |
| Potassium | 386 mg (more) | 8% |
| Sodium | 83 mg | 4% |
| Zinc | 0.76 mg (more) | 7% |
| Copper | 0.26 mg (more) | 29% |
| Selenium | 4.64 µg (more) | 8% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Almond milk, unsweetened
Serving size 1 cup · 244 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 37 kcal | |
| Protein | 1.34 g | |
| Carbohydrates | 0.83 g | |
| Fat | 2.98 g | |
| Alcohol | 0 g | |
| Water | 238 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.25 g | 1% |
| Monounsaturated fat | 1.78 g (more) | |
| Polyunsaturated fat | 0.67 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.19 g | |
| SFA 18:0 (stearic) | 0.05 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g (more) | |
| MUFA 18:1 (oleic) | 1.76 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.67 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 100 µg | 11% |
| Retinol | 100 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.2 µg (more) | 11% |
| Vitamin E | 8.1 mg (more) | 54% |
| Vitamin E, added | 8.1 mg (more) | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 0.18 mg | 1% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.83 µg | 35% |
| Vitamin B12, added | 0.83 µg | |
| Choline | 7.56 mg | 1% |
| Minerals | ||
| Calcium | 422 mg (more) | 32% |
| Iron | 0.71 mg | 4% |
| Magnesium | 17.1 mg | 4% |
| Phosphorus | 73.2 mg | 6% |
| Potassium | 75.6 mg | 2% |
| Sodium | 146 mg (more) | 6% |
| Zinc | 0.41 mg | 4% |
| Copper | 0.05 mg | 6% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Soy milk, unsweetened
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 38 kcal (more) | |
| Protein | 3.55 g (more) | |
| Carbohydrates | 1.29 g (more) | |
| Fat | 2.12 g (more) | |
| Alcohol | 0 g | |
| Water | 92.4 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.31 g (more) | 2% |
| Monounsaturated fat | 0.42 g | |
| Polyunsaturated fat | 1.15 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.22 g (more) | |
| SFA 18:0 (stearic) | 0.07 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.41 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.99 g (more) | |
| PUFA 18:3 (linolenic) | 0.17 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.56 g (more) | |
| Vitamins | ||
| Vitamin A | 58 µg (more) | 6% |
| Retinol | 58 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 8 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.7 µg | 3% |
| Vitamin E | 0.16 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3 µg (more) | 2% |
| Thiamin (B1) | 0.06 mg (more) | 5% |
| Riboflavin (B2) | 0.08 mg (more) | 6% |
| Niacin (B3) | 0.24 mg (more) | 1% |
| Vitamin B6 | 0.05 mg (more) | 3% |
| Folate | 20 µg (more) | |
| Folate, DFE | 20 µg (more) | 5% |
| Folate, food | 20 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.39 µg (more) | 16% |
| Vitamin B12, added | 0.39 µg (more) | |
| Choline | 23.6 mg (more) | 4% |
| Minerals | ||
| Calcium | 101 mg | 8% |
| Iron | 0.54 mg (more) | 3% |
| Magnesium | 22 mg (more) | 5% |
| Phosphorus | 69 mg (more) | 6% |
| Potassium | 158 mg (more) | 3% |
| Sodium | 34 mg | 1% |
| Zinc | 0.31 mg (more) | 3% |
| Copper | 0.11 mg (more) | 12% |
| Selenium | 1.9 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Almond milk, unsweetened
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 15 kcal | |
| Protein | 0.55 g | |
| Carbohydrates | 0.34 g | |
| Fat | 1.22 g | |
| Alcohol | 0 g | |
| Water | 97.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.1 g | 1% |
| Monounsaturated fat | 0.73 g (more) | |
| Polyunsaturated fat | 0.28 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.08 g | |
| SFA 18:0 (stearic) | 0.02 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.72 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.28 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 41 µg | 5% |
| Retinol | 41 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.9 µg (more) | 4% |
| Vitamin E | 3.32 mg (more) | 22% |
| Vitamin E, added | 3.32 mg (more) | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.03 mg | 3% |
| Niacin (B3) | 0.07 mg | <1% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.34 µg | 14% |
| Vitamin B12, added | 0.34 µg | |
| Choline | 3.1 mg | 1% |
| Minerals | ||
| Calcium | 173 mg (more) | 13% |
| Iron | 0.29 mg | 2% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 30 mg | 2% |
| Potassium | 31 mg | 1% |
| Sodium | 60 mg (more) | 3% |
| Zinc | 0.17 mg | 2% |
| Copper | 0.02 mg | 2% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Soy milk is FNDDS’s “Soy milk, unsweetened” and almond milk is “Almond milk, unsweetened”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.