Comparisons › Almond milk vs soya milk
Almond milk vs soya milk
For nutrition, fortified soya milk usually wins: it has far more protein than almond milk, which is mostly water. Both should be fortified with calcium, B12 and, ideally, iodine and vitamin D, so check the carton, since organic ranges are often unfortified.
See what your diet might be missing. Free, in 60 seconds →Fortified almond milk vs Fortified soya milk, per serving
| Nutrient | Fortified almond milk per 1 cup (240ml) | Fortified soya milk per 1 cup (240ml) |
|---|---|---|
| Vitamin B12 | 0.9µg | 0.9µg |
| Vitamin D | 1.8µg | 1.8µg |
| Calcium | 288mg | 288mg |
| Iodine | 54µg | 54µg |
| Protein | n/a | 6.86g |
Per-serving figures from the Plentish dataset. The two servings differ, so read the amounts in context.
What to check on the label
The single biggest difference is protein: soya milk is comparable to cow’s milk, while almond milk has very little. For any plant milk, look for added calcium (around 120mg per 100ml), B12 and iodine, and give the carton a shake, since the minerals settle. Unsweetened versions avoid added sugar.
Common questions
Is soya milk more nutritious than almond milk?
Usually yes, mainly because of protein: soya milk is protein-rich while almond milk is mostly water. Both need to be fortified for calcium and B12.
Are plant milks fortified with calcium?
Most supermarket versions are, but organic ranges often are not. Check the label for added calcium, and shake before pouring.