Soy milk (unsweetened) vs Almond milk (unsweetened)
Both unsweetened, fortified plant milks, low in calories. Soy milk carries much more protein — close to cow’s milk — while almond milk is lighter still and often higher in vitamin E. Soy when you want the protein in a dairy-free pour, almond for the lightest, mildest option.
Soy milk (unsweetened) and Almond milk (unsweetened), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Soy milk (unsweetened) · per 100 g | Almond milk (unsweetened) · per 100 g | |
|---|---|---|
| Calories | 33 | 15 |
| Protein | 2.9 g | 0.4 g |
| Fat | 1.6 g | 1 g |
| Carbs | 1.7 g | 1.3 g |
| Fiber | 0.5 g | 0.2 g |
| Sugars | 0.4 g | 0.8 g |
| Sodium | 37 mg | 72 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 124 mg | 184 mg |
| Folate | no data | 1 µg |
| Iron | 0.5 mg | 0.3 mg |
| Magnesium | 16 mg | 6 mg |
| Niacin | 0.2 mg | 0.1 mg |
| Phosphorus | 32 mg | 9 mg |
| Potassium | 120 mg | 67 mg |
| Riboflavin | 0.2 mg | 0 mg |
| Thiamin | 0.2 mg | 0 mg |
| Vitamin A | no data | 0 µg |
| Vitamin B12 | 1.1 µg | 0 µg |
| Vitamin B6 | 0 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 1.2 µg | 1 µg |
| Vitamin E | no data | 6.3 mg |
| Vitamin K | no data | 0 µg |
| Zinc | no data | 0.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Soy milk (unsweetened) or Almond milk (unsweetened) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.