Nutrition Comparison Tool
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Unsweetened Soy Milk
×
Low-Fat Milk 2%
×
Whole Milk (Full Fat)
×
Low Fat Milk 1%
×
Skim Milk
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 4% DV 80 calories
  • Low-Fat Milk 2% 1 cup (x1) 6% DV 122 calories
  • Whole Milk (Full Fat) 1 cup (x1) 7% DV 149 calories
  • Low Fat Milk 1% 1 cup (x1) 5% DV 102 calories
  • Skim Milk 1 cup (x1) 4% DV 83 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 5% DV 4g
  • Low-Fat Milk 2% 1 cup (x1) 6% DV 4.8g
  • Whole Milk (Full Fat) 1 cup (x1) 10% DV 7.9g
  • Low Fat Milk 1% 1 cup (x1) 3% DV 2.4g
  • Skim Milk 1 cup (x1) 0% DV 0.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 1% DV 4g
  • Low-Fat Milk 2% 1 cup (x1) 4% DV 11.7g
  • Whole Milk (Full Fat) 1 cup (x1) 4% DV 11.7g
  • Low Fat Milk 1% 1 cup (x1) 4% DV 12.2g
  • Skim Milk 1 cup (x1) 4% DV 12.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 14% DV 7g
  • Low-Fat Milk 2% 1 cup (x1) 16% DV 8.1g
  • Whole Milk (Full Fat) 1 cup (x1) 15% DV 7.7g
  • Low Fat Milk 1% 1 cup (x1) 16% DV 8.2g
  • Skim Milk 1 cup (x1) 17% DV 8.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 0% DV 0mg
  • Low-Fat Milk 2% 1 cup (x1) 7% DV 19.5mg
  • Whole Milk (Full Fat) 1 cup (x1) 8% DV 24.4mg
  • Low Fat Milk 1% 1 cup (x1) 4% DV 12.2mg
  • Skim Milk 1 cup (x1) 2% DV 4.9mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 3% DV 0.5g
  • Low-Fat Milk 2% 1 cup (x1) 15% DV 3.1g
  • Whole Milk (Full Fat) 1 cup (x1) 23% DV 4.6g
  • Low Fat Milk 1% 1 cup (x1) 8% DV 1.5g
  • Skim Milk 1 cup (x1) 1% DV 0.14g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 3% DV 0.97g
  • Low-Fat Milk 2% 1 cup (x1) 0% DV 0g
  • Whole Milk (Full Fat) 1 cup (x1) 0% DV 0g
  • Low Fat Milk 1% 1 cup (x1) 0% DV 0g
  • Skim Milk 1 cup (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 2% DV 1g
  • Low-Fat Milk 2% 1 cup (x1) 25% DV 12.3g
  • Whole Milk (Full Fat) 1 cup (x1) 25% DV 12.3g
  • Low Fat Milk 1% 1 cup (x1) 25% DV 12.7g
  • Skim Milk 1 cup (x1) 25% DV 12.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 6% DV 1.1mg
  • Low-Fat Milk 2% 1 cup (x1) 0% DV 0.05mg
  • Whole Milk (Full Fat) 1 cup (x1) 0% DV 0.07mg
  • Low Fat Milk 1% 1 cup (x1) 0% DV 0.07mg
  • Skim Milk 1 cup (x1) 0% DV 0.07mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 23% DV 298.9mg
  • Low-Fat Milk 2% 1 cup (x1) 23% DV 292.8mg
  • Whole Milk (Full Fat) 1 cup (x1) 21% DV 275.7mg
  • Low Fat Milk 1% 1 cup (x1) 23% DV 305mg
  • Skim Milk 1 cup (x1) 23% DV 298.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Unsweetened Soy Milk 1 cup (x1) 6% DV 298.9mg
  • Low-Fat Milk 2% 1 cup (x1) 7% DV 341.6mg
  • Whole Milk (Full Fat) 1 cup (x1) 7% DV 322.1mg
  • Low Fat Milk 1% 1 cup (x1) 8% DV 366mg
  • Skim Milk 1 cup (x1) 8% DV 382.2mg
Comparison Table

Table Legend

  1. Unsweetened Soy Milk
  2. Low-Fat Milk 2%
  3. Whole Milk (Full Fat)
  4. Low Fat Milk 1%
  5. Skim Milk
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Calories
(%DV)		 80
(4%)		 122
(6%)		 149
(7%)		 102
(5%)		 83
(4%)
Fat (g)
(%DV)		 4
(5%)		 4.8
(6%)		 7.9
(10%)		 2.4
(3%)		 0.2
(0%)
Protein (g)
(%DV)		 7
(14%)		 8.1
(16%)		 7.7
(15%)		 8.2
(16%)		 8.3
(17%)
Carbohydrate (g)
(%DV)		 4
(1%)		 11.7
(4%)		 11.7
(4%)		 12.2
(4%)		 12.2
(4%)
Sugars (g)
(%DV)		 1
(2%)		 12.3
(25%)		 12.3
(25%)		 12.7
(25%)		 12.5
(25%)
Fiber (g)
(%DV)		 0.97
(3%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 19.5
(7%)		 24.4
(8%)		 12.2
(4%)		 4.9
(2%)
Saturated Fats (g)
(%DV)		 0.5
(3%)		 3.1
(15%)		 4.6
(23%)		 1.5
(8%)		 0.14
(1%)
Net-Carbs (g) 3
11.7
11.7
12.2
12.2
Trans Fatty Acids (g) 0
0.21
--
--
--
  Minerals
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Calcium (mg)
(%DV)		 298.9
(23%)		 292.8
(23%)		 275.7
(21%)		 305
(23%)		 298.9
(23%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 0.05
(0%)		 0.07
(0%)		 0.07
(0%)		 0.07
(0%)
Potassium, K (mg)
(%DV)		 298.9
(6%)		 341.6
(7%)		 322.1
(7%)		 366
(8%)		 382.2
(8%)
Magnesium (mg)
(%DV)		 38.9
(9%)		 26.8
(6%)		 24.4
(6%)		 26.8
(6%)		 27
(6%)
Phosphorus, P (mg)
(%DV)		 --
(--%)		 224.5
(18%)		 205
(16%)		 231.8
(19%)		 247.5
(20%)
Sodium (mg)
(%DV)		 85.1
(4%)		 114.7
(5%)		 104.9
(4%)		 107.4
(4%)		 102.9
(4%)
Zinc, Zn (mg)
(%DV)		 0.61
(6%)		 1.2
(11%)		 0.9
(8%)		 1
(9%)		 1
(9%)
Copper, Cu (mg)
(%DV)		 --
(--%)		 0.01
(2%)		 0.06
(7%)		 0.02
(3%)		 0.03
(4%)
Manganese (mg)
(%DV)		 --
(--%)		 0.03
(1%)		 0.01
(0%)		 0.01
(0%)		 0.01
(0%)
Selenium, Se (mcg)
(%DV)		 5.6
(10%)		 6.1
(11%)		 9
(16%)		 8.1
(15%)		 7.6
(14%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 8.3
(0%)		 --
(--%)		 6.3
(0%)		 7.6
(0%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) --
87.8
83
87.8
83.3
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 134.2
(15%)		 112.2
(12%)		 141.5
(16%)		 149.5
(17%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.49
(1%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 --
(--%)		 0.1
(8%)		 0.11
(9%)		 0.05
(4%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.51
(39%)		 0.45
(35%)		 0.41
(32%)		 0.45
(35%)		 0.45
(34%)
Niacin (B3) (mg)
(%DV)		 --
(--%)		 0.22
(1%)		 0.22
(1%)		 0.23
(1%)		 0.23
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.87
(17%)		 0.91
(18%)		 0.88
(18%)		 0.87
(17%)
Vitamin B6 (mg)
(%DV)		 --
(--%)		 0.09
(5%)		 0.09
(5%)		 0.09
(5%)		 0.09
(5%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 24.3
(6%)		 12.2
(3%)		 12.2
(3%)		 12.2
(3%)		 12.3
(3%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24.3
(6%)		 12.2
(3%)		 12.2
(3%)		 12.2
(3%)		 12.3
(3%)
Folate DFE (mcg)
(%)		 --
(--%)		 12.2
(3%)		 12.2
(3%)		 12.2
(3%)		 12.3
(3%)
Choline (mg)
(%DV)		 --
(--%)		 40
(7%)		 34.9
(6%)		 43.2
(8%)		 38.2
(7%)
Vitamin B12 (mcg)
(%DV)		 3
(125%)		 1.3
(54%)		 1.1
(46%)		 1.1
(48%)		 1.2
(51%)
Retinol (mcg) --
134.2
109.8
141.5
149.5
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 9.8
(0%)		 17.1
(0%)		 4.9
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 500.6 463.6 395.3 478.2 499.8
Lycopene (mcg) --
0
0
0
0
Lut + Zeaxanthin (mcg) --
0
0
0
0
Vitamin E (mg)
(%DV)		 --
(--%)		 0.07
(0%)		 0.17
(1%)		 0.02
(0%)		 0.02
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 2.9
(15%)		 3.2
(16%)		 2.9
(15%)		 2.9
(15%)
Vitamin D2 (mcg) --
--
--
--
--
Vitamin D3 (mcg) --
2.9
3.2
2.9
2.9
Vitamin D (IU)
(%DV)		 0
(0%)		 119.6
(15%)		 124.4
(16%)		 117.1
(15%)		 115.2
(14%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 0.49
(0%)		 0.73
(1%)		 0.24
(0%)		 0
(0%)
Vitamin K1 (mcg) --
0
0
0
0
Menaquinone-4 (K2) (mcg) --
--
2.4
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Water (g) 226.4
217.7
215
219.4
222.6
Ash (g) 2
2
2
2
2
Alcohol (g) --
0
0
0
0
Caffeine (mg) --
0
0
0
0
Theobromine (mg) --
0
0
0
0
PRAL score --
0.53
0.33
0.21
0.54
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.02
0
0
0
Glucose (Dextrose) (g) --
0.02
0
0
0
Fructose (g) --
0.02
0
0
0
Lactose (g) --
12.2
12.3
12.7
12.5
Maltose (g) --
0.02
0
0
0
Galactose (g) --
0.05
0
0
0
Starch (g) --
--
--
--
--
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Monounsaturated Fats (g) --
1.366
1.981
0.676
0.054
Polyunsaturated Fats (g) --
0.178
0.476
0.085
0.007
Omega 3s (g)
(%AI)		 --
(--%)		 0.02
(1%)		 0.183
(11%)		 0.01
(1%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 --
(--%)		 0.151
(1%)		 0.293
(2%)		 0.073
(0%)		 0.005
(0%)
Omega 3 to Omega 6 Ratio --
0.13
0.63
0.13
0.5
Omega 6 to Omega 3 Ratio --
7.75
1.6
7.5
2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.02
(1%)		 --
(--%)		 0.01
(1%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
0
0
Docosahexaenoic Acid (DHA) (g) --
0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.134
--
0.066
--
gamma-Linolenic Acid (GLA) (g) --
--
--
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) --
0.188
0.183
0.059
0.01
Caproic (6:0) (g) --
0.098
0.183
0.044
0
Caprylic Acid (8:0) (g) --
0.049
0.183
0.032
0.002
Capric Acid (10:0) (g) --
0.12
0.183
0.066
0.005
Lauric Acid (12:0) (g) --
0.134
0.188
0.071
0.002
Tridecanoic Acid (13:0) (g) --
0.005
0
--
--
Myristic Acid (14:0) (g) --
0.427
0.725
0.222
0.02
Pentadecanoic Acid (15:0) (g) --
0.049
0
0.024
--
Palmitic Acid (16:0) (g) --
1.362
2.023
0.7
0.061
Margaric Acid (17:0) (g) --
0.027
0
0.015
--
Stearic Acid (18:0) (g) --
0.593
0.891
0.307
0.022
Arachidic Acid (20:0) (g) --
0.01
0
0.005
--
Behenic Acid (22:0) (g) --
0.005
0
--
--
Lignoceric Acid (24:0) (g) --
--
0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.037
0
0.017
--
Pentadecenoic Acid (15:1) (g) --
0.01
--
0.005
--
Palmitoleic Acid (16:1) (g) --
0.066
0
0.041
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
0.066
--
0.041
--
Heptadecenoic Acid (17:1) (g) --
0.012
--
0.005
--
Oleic Acid (18:1) (g) --
1.24
1.981
0.61
0.044
c-Oleic Acid (18:1 cis) (g) --
1.049
--
0.52
--
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) --
0.005
0
0
0
Docosenoic Acid (22:1) (g) --
0
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) --
0.151
0.293
0.073
0.005
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
--
Octadecadienoic Acid (mixed) (g) --
0.017
--
0.007
--
Octadecatrienoic (undiff) (g) --
0.02
0.183
0.01
0.002
Octadecatrienoic Acid (mixed) (g) --
--
--
--
--
Parinaric Acid (18:4) (g) --
0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
0.007
--
--
--
Eicosatetraenoic Acid 20:4 (g) --
0
0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
--
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
0.017
--
--
--
t-Monoenoic Fats (g) --
0.19
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
--
t-Oleic Acid (18:1 t) (g) --
0.19
--
0.09
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
--
Stigmasterol (g) --
0
--
0
--
Campesterol (g) --
0
--
0
--
Beta-sitosterol (g) --
0
--
0
--
Amino Acids
Food # 1 2 3 4 5
Weight (g) 243 244 244 244 245
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 244
(35%)		 232
(33%)		 246
(35%)		 250
(36%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 417
(30%)		 398
(28%)		 425
(30%)		 426
(30%)
Leucine (mg)
(%RDI)		 --
(--%)		 764
(28%)		 730
(27%)		 778
(29%)		 782
(29%)
Lysine (mg)
(%RDI)		 --
(--%)		 673
(32%)		 644
(31%)		 688
(33%)		 691
(33%)
Methionine (mg)
(%RDI)		 --
(--%)		 212
(29%)		 203
(28%)		 215
(29%)		 216
(30%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 417
(48%)		 398
(45%)		 425
(49%)		 429
(49%)
Threonine (mg)
(%RDI)		 --
(--%)		 344
(33%)		 327
(31%)		 349
(33%)		 353
(34%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 102
(37%)		 98
(35%)		 105
(37%)		 105
(38%)
Valine (mg)
(%RDI)		 --
(--%)		 527
(29%)		 503
(28%)		 537
(29%)		 541
(30%)
Conditional  
Arginine (mg) --
229
220
234
235
Cystine (mg)
(%RDI)		 --
(--%)		 49
(17%)		 46
(16%)		 49
(17%)		 51
(18%)
Glycine (mg) --
159
151
163
164
Proline (mg) --
795
759
810
813
Tyrosine (mg)
(%RDI)		 --
(--%)		 407
(47%)		 388
(44%)		 415
(47%)		 417
(48%)
Non-Essential  
Alanine (mg) --
273
261
278
279
Aspartic acid (mg) --
691
659
703
706
Betaine (mg) --
2
1
1
5
Glutamic acid (mg) --
1810
1728
1845
1855
Hydroxyproline (mg) --
0
--
--
0
Serine (mg) --
486
464
495
497
Data Source
Unsweetened Soy Milk
USDA Food Data Central Standard Release (Common)
Low-Fat Milk 2%
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Low Fat Milk 1%
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Skim Milk
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.