Nutrition Comparison: Cow milk versus Non-dairy milks

I thought it would be interesting to take a look at some of the nutritional difference between cow milk: non-fat, 1%, 2%, Whole, and non-dairy milks: rice, soy, almond, hemp, and oat.

The cow milk industry wants all of us to believe that milk does a body good, and I do believe that there are some great nutritional benefits to cow milk. However, there are many people who cannot drink cow milk either because of lactose intolerance, a milk allergy, or out of a values choice like vegan. I have a Type II allergy to cow and goat milk and have had to seek out other alternatives, and fortunately, there are plenty. So, let's take a look.

Parameters for the comparison
For this comparison, I chose brands that are widely popular in the US. Nutrition numbers can vary depending on the brand you get. This is just a basis. I used the typical information that most people seek which includes calories, fat, carbs, and protein. I added in sugars because the non-dairy milks can be high in sugars, and added in Calcium% because the benefit of cow milk that is highly emphasized is the calcium. All the non-dairy milks are "Plain" flavor. The numbers are all based on a 1 cup (8 fl oz) serving.

What stands out in the comparison
The two things that initially stood out to me was the difference between protein and the amount of sugar. There is a higher amount of protein (almost double) in the cow milk than in the non-dairy milks, and there is a significant amount of sugar in both. Soy and Almond milk have the lowest number of sugars, and all the non-dairy drinks have more carbs than the cow milks.

Calories and fat wise you're getting about the same between the cow milk and the non-dairy milk. Whole milk has the highest fat content of all, but if you stick to the 1% milk, the playing field is about equal. I found it surprising that hemp milk offered a whopping 46% of Calcium% compared to cow milk. It's surprising to me only because I have only recently tried hemp milk, and learned of its benefits.

Soy is not as healthy as you think
Looking at the non-dairy numbers, soy looks like one of the "healthier" choices because it scores low in calories, carbs, sugars, and high in protein. However, many commercially made soy products like soy milk are not as healthy for you as you think because soy has properties that can inhibit protein and mineral absorption, and can inhibit thyroid performance. Dr. Mercola has more specific information about the dangers of soy.

My naturopathic doctor has me avoiding soy milk. I primarily drink rice and now hemp milk. I can't have almond milk because I have an allergy to almonds, and I don't drink oat milk often because it is high in the carbs and sugar. It is really tasty though in a milk shake.

Hope this chart can help you make more informed choices when looking at cow and non-dairy milks. Please share any thoughts or insights you have.

Comments

[Janet]

Great chart. Thank you!!

[ashley]

How cool you posted this. Next week I was going to write something about this on my blog. I can't stand cows milk and have been an avid soy drinker for years now. But all of the info saying soy isn't the greatest is starting to get to me. Even if it's not all truth, why take the risk? So, Ive since been experimenting. So far I think rice milk is too watery and almond is tasty (once you get used to that strong almond taste). I can't wait to try hemp. Thanks for this chart- it's nice to see it all together!

[Stephanie Quilao]

With the hemp milks, I have learned that brand can make a big difference because of the grassy taste. Many people don't like hemp milk because it can taste like some ground up salad is in there. So far, the Living Harvest brand is my favorite. Their chocolate is really delicious when slightly frozen like a slushy.

[WeightingGame]

For some reason, I have been so successfully indocrinated by the milk industry that I will only drink cow's milk (which sounds disgusting when you actually write out 'cow's milk'). I love all things natural - fruits, oats, veggies, etc, but I cannot bring myself to drink 'milk' made out of them. It's a total mental block.

And I always think hemp milk will get me high.

[Dan]

Very cool stuff about cow milk vs. non-dairy milk! Thanks!

[Maggie]

I love that you posted this! I always worry about the added sugar in the non-dairy milks since my son will not use the unsweetened versions. It's nice to know that there is even more sugar naturally occuring in cow's milk. We mostly drink Silk Enhanced because we think it tastes the best but we avoid processed soy (especially the creepy isolated soy protein) in other foods.

[Susan]

This is a great chart. I usually drink skim milk or soy milk. I've had unsweetened almond milk a few times too - not bad.
I've never tried hemp milk, but I'd be willing to do so. Where can you find it? If I missed that memo from an earlier post, can you direct me to it? Thank you so much!! :)

[jennifer]

soy is not as evil as you think, either.

http://www.safetyofsoya.com/

[Alisa]

Great chart. We only use unsweetened almond milk, whole family loves it and no sugar!

[Michele]

Thank you for the chart!
I cannot drink a lot of cows milk & due to a thyroid condition I cannot eat or drink anything Soy.
I have not tried Almond Milk but want to try it. I will also look for Hemp Milk.

[Andy]

One thing you didn't list as a category is fiber content. Obviously, cow's milk has none. However, oat and soy milks may have some depending on the processing. You should list that information also.

[Andy]

One thing you didn't list as a category is fiber content. Obviously, cow's milk has none. However, oat and soy milks may have some depending on the processing. You should list that information also.