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Milk Compared to Soy

While soy is touted as a perfect protein and heart healthy food because it contains omega 3 fatty acids, it does not contain as much nutritional value as cow's milk.

  1. Protein

    • Soy contains all of the essential amino acids to be a complete protein, with 6 g per 8 oz. Milk is also a complete protein and contains 8 g of protein per cup.

    Fat

    • Soy milk contains 4.6 g of total fat and 0.5 g of saturated fat per cup. Soy milk also contains naturally occurring omega 3 fatty acids. Whole milk from cows contains 8 g of fat per cup. Reduced, 1 percent, milk contains 2.37 total g of fat and 1.55 g of saturated fat.

    Vitamins and Minerals

    • Soy milk contains small amounts of niacin, vitamin B6, folic acid, calcium, iron, magnesium and zinc. Reduced calorie or light soy milk contains less of the daily recommended allowances of vitamins A and calcium than skim milk, but contains more iron and magnesium.

    Calories

    • One cup of reduced calorie, plain soy milk has 70 calories, 20 of which are from fat. The same amount of nonfat milk has 92 calories including 5 calories from fat. Reduced,1 percent, milk has 127 calories with 21 from fat, 2 percent milk has 139 calories including 43 calories from. Whole milk has 72 fat calories and total of 156 calories per cup.

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