Soy milk (unsweetened) vs Milk (2%)
Soy milk (unsweetened) counts toward 30 plants a week; Milk (2%) doesn't.
| Soy milk (unsweetened) | Milk (2%) | |
|---|---|---|
| Protein · per 100 g | 3.5 g | 3.3 g |
| Carbs · per 100 g | 1.3 g | 4.8 g |
| Fat · per 100 g | 2.1 g | 2.0 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 43 kcal | 50.0 kcal |
| Protein · per 100 kcal | 8.3 g | 6.6 g |
| To hit 30 g protein | 845 g · 363 kcal | 909 g · 455 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Soy milk (unsweetened) delivers 1.3× the protein per calorie of Milk (2%) (8.3 g vs 6.6 g per 100 kcal).
More protein / 100 g: Soy milkLighter per 100 g: Soy milkSmaller 30 g portion: Soy milk
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.