TABLE 3.
Nutrient comparison of milk, plant alternatives, and sugar-sweetened beverages
| Per 8 oz serving | Plain, unsweetened, unflavored |
Sugar-sweetened beverages |
Flavored |
|||||||
|---|---|---|---|---|---|---|---|---|---|---|
| Dairy milk (1%) | Dairy milk (nonfat) | Soy | Almond | Fruit juice | SSB/soda | Oat | Soy | Almond | Dairy milk | |
| Calories | 102 | 83 | 80 | 37 | 117 | 101 | 140 | 150 | 73 | 143 |
| Protein (g) | 8 | 8 | 7 | 1 | 2 | 0.22 | 3 | 9 | 1 | 8 |
| Fat (g) | 2 | 0.2 | 4 | 2 | 0.3 | 0 | 7 | 5 | 2 | 2 |
| Total CHO (g) | 13 | 13 | 4 | 3 | 21 | 26 | 16 | 19 | 13 | 20 |
| Added sugar (g) | 0 | 0 | 0 | 0 | 0 | 26 | 7 | 14 | 10 | 8 |
| Calcium (mg) | 305 | 299 | 299 | 449 | 349 | 5 | 350 | 470 | 432 | 402 |
| Vitamin D (mcg) | 3 | 3 | 0 | 2 | 0 | 0 | 4 | 3 | 2 | 6 |
| Potassium (mg) | 366 | 382 | 299 | 164 | 443 | 2 | 390 | 470 | 156 | 479 |
| Vitamin B12 (mcg) | 1 | 1 | 3 | 0 | 0 | 0 | 1 | 2.5 | 0 | 1 |
| Vitamin A (mcg) | 142 | 149 | 140 | 220 | 5 | 0 | 160 | 140 | 210 | 429 |
| Riboflavin (mg) | 0.5 | 0.5 | 0.5 | 0 | 0.1 | 0 | 1 | 0.44 | 0 | 1 |
| Magnesium (mg) | 27 | 27 | 39 | 15 | 27 | 2 | — | 40 | 15 | 60 |
| Zinc (mg) | 1 | 1 | 1 | 0.2 | 0.2 | 0.02 | — | — | 0.2 | 3 |
| Selenium (mcg) | 8 | 8 | 6 | 0.2 | 0.2 | 0 | — | — | 0.2 | 9 |
| Choline (mg) | 43 | 38 | — | 8 | 15 | 1 | — | — | 7 | 44 |
SSB, sugar-sweetened beverage.
—Blank cells indicate data not available.
Dairy milk (1%); USDA ARS FoodData Central, milk, low-fat, fluid, 1% milk fat, with added vitamin A and vitamin D (SR Legacy, 170872).
Dairy milk (nonfat); USDA ARS FoodData Central, milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) (SR Legacy, 171269).
Soy milk, unsweetened; Product: USDA: Silk; Supplier: USDA SR-28.
Almond milk, Silk Pure Almond, Unsweetened; Product: FNDDS; Supplier: USDA ARS FNDDS.
Fruit juice; USDA ARS FoodData Central, orange juice, chilled, includes from concentrate, with added calcium (SR Legacy, 169920).
SSB/soda; USDA ARS FoodData Central, beverages, carbonated, lemon-lime soda, no caffeine (SR Legacy, 173205).
Oat milk, Barista Edition; Product: Oatly: Supplier: Oatly.
Soy; silk chocolate soymilk; https://silk.com/plant-based-products/soymilk/chocolate-soymilk/?gclid=EAIaIQobChMIq57diNje_gIVEx19Ch0FlQvAEAAYASAAEgKGRvD_BwE&gclsrc=aw.ds
Almond milk; Product: FNDDS; Supplier: USDA ARS FNDDS.
Dairy milk; USDA ARS FoodData Central, beverages, chocolate malt powder, prepared with 1% milk, fortified (SR Legacy, 171874).