Table 6.
Comparison of dairy and dairy alternatives.
| Dairy Milk (Whole, Unfortified) 1 | Soya Milk (Unsweetened, Unfortified) 2 | Soya Milk (Unsweetened, Fortified with Calcium) 1 | Almond Milk (Unsweetened, Unfortified) 1 | Almond Milk (Unsweetened, Fortified with Calcium) 1 | Hen Egg (Scrambled) 1 | Vegan Egg Substitute (Scrambled) 3 | ||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Per Serving (240 mL) | Per 100 g | Per Serving (240 mL) | Per 100 g | Per Serving (240 mL) | Per 100 g | Per Serving (240 mL) | Per 100 g | Per Serving (240 mL) | Per 100 g | Per Serving (50 g) | Per 100 g | Per Serving (50 g) | Per 100 g | |
| Calories (kcal) | 148.84 | 61.00 | 80.52 | 33.00 | 80.52 | 33.00 | 131.76 | 54.00 | 36.60 | 15.00 | 123.15 | 175.93 | 128.70 | 183.85 |
| Protein (g) | 7.69 | 3.15 | 6.59 | 2.70 | 6.98 | 2.86 | 5.08 | 2.08 | 1.44 | 0.59 | 6.67 | 9.53 | 6.15 | 8.79 |
| Carbohydrate (g) | 11.71 | 4.80 | 2.93 | 1.20 | 4.25 | 1.74 | 3.05 | 1.25 | 1.42 | 0.58 | 1.20 | 1.71 | 1.86 | 2.65 |
| Sugar (g) | 12.32 | 5.05 | 2.68 | 1.10 | 1.00 | 0.41 | 1.02 | 0.42 | 0 | 0 | 0.86 | 1.23 | 0.76 | 1.08 |
| Total Fat (g) | 7.93 | 3.25 | 4.88 | 2.00 | 3.93 | 1.61 | 11.18 | 4.58 | 2.68 | 1.10 | 9.97 | 14.24 | 10.67 | 15.24 |
| Saturated Fat (g) | 4.55 | 1.87 | 0.63 | 0.26 | 0.50 | 0.21 | 1.02 | 0.42 | 0 | 0 | 2.21 | 3.16 | 0.61 | 0.87 |
| Polyunsaturated Fat (g) | 0.48 | 0.20 | 2.27 | 0.93 | 2.46 | 1.01 | - | - | 0.58 | 0.24 | 2.21 | 3.16 | 3.00 | 4.29 |
| Monounsaturated Fat (g) | 1.98 | 0.81 | 0.90 | 0.37 | 0.96 | 0.39 | - | - | 1.73 | 0.71 | 4.79 | 6.84 | 6.38 | 9.12 |
| Cholesterol (mg) | 24.40 | 10.00 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 207.00 | 295.71 | 1.50 | 2.14 |
| Sodium (mg) | 104.92 | 43.00 | 29.28 | 12.00 | 90.28 | 37.00 | 4.88 | 2.00 | 173.24 | 71.00 | 70.95 | 101.36 | 199.63 | 285.19 |
| Fibre (g) | 0 | 0 | 1.95 | 0.80 | 1.22 | 0.50 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin B12 (µg) | 1.10 | 0.45 | - | - | 2.71 | 1.11 | - | - | 1.54 | 0.63 | 0.58 | 0.83 | - | - |
| Iron (mg) | 0.07 | 0.03 | 0.98 | 0.40 | 1.12 | 0.46 | 1.02 | 0.42 | 0.85 | 0.35 | 0.84 | 1.20 | 0 | 0 |
| Zinc (mg) | 0.90 | 0.37 | 0.49 | 0.20 | - | - | - | - | 0.17 | 0.07 | 0.68 | 0.97 | - | - |
| Calcium (mg) | 275.72 | 113.00 | 24.40 | 10.00 | 302.56 | 124.00 | 7.32 | 3.00 | 480.68 | 197.00 | 40.95 | 58.50 | 16.95 | 24.21 |
| Potassium (mg) | 322.08 | 132.00 | 275.72 | 113.00 | 292.80 | 120.00 | 163.48 | 67.00 | 183.00 | 75.00 | 85.80 | 122.57 | 19.80 | 28.29 |
| Protein Source | Casein, whey | Soy | Soy | Almonds | Almonds | Lipoproteins, ovalbumin | Mung beans | |||||||
Sources: 1 United States Department of Agriculture [52], 2 Health Promotion Board [53], 3 Internet source [64]. Nutritional information of all food items (as prepared and ready-to-eat) was calculated by adding fat (oil or butter) and sodium (salt or soya sauce) to raw ingredients. Dashes denote unavailable values.