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Which Milk is the Best? Soy Milk or Cow Milk

Preferring plant-based soy milk over cow milk is considered the best decision to maintain the overall health of dairy cows. Moreover, vegan milk (i.e. plant-based milk) is beneficial for our planet. 

But is it good for your health as well? As a vegetarian, vegan or health-conscious individual, we need to be certain of what we are consuming and what micronutrients, macronutrients, minerals and vitamins our body requires. 

If we talk about soy milk, it is a vegan, lactose-free alternative to pure cow milk. It is even consumed by people who are intolerant or allergic to dairy milk. However, soy milk has lower vitamin B and calcium content compared to cow’s milk. But it is richer in iron than the desi cow milk. 

Comparison chart


COW’s MILK SOY MILK
SourceMammal (usually cow or buffalo)Soybeans
LactoseContains lactoseLactose-free
VegetarianYesYes
VeganNoYes
Protein3.22 g3.27 g
Carbohydrates5.26 g6.28 g
Polyunsaturated fat0.195 g0.961 g
Calcium113 mg (11%)25 mg (3%)
Magnesium10 mg (3%)25 mg (7%)
Thiamine (Vit. B1)0.044 mg (4%)0.060 mg (5%)
Saturated fat1.865 g0.205 g
Riboflavin (Vit. B2)0.183 mg (15%)0.069 mg (6%)
Potassium143 mg (3%)118 mg (3%)
Sodium43 mg (3%)51 mg (3%)
Energy60 kcal54 kcal

Nutrition

One cup of pure cow milk includes lactose (a sugar present in dairy milk), 11.49 grams carbohydrates, 8.03 grams protein and 8 grams fat. It even includes 28% of calcium that’s needed by an adult on an average and 50% of cyanocobalamin and riboflavin. 

Compared to desi cow milk in Gurgaon, soy milk doesn’t contain any lactose. One cup of soy milk contains 4.7 grams fat, 10.98 grams protein and 12.8 grams carbohydrates per cup. Furthermore, it has a lesser amount of calcium and vitamin B, which are essential for human nutrition. 

Lactose

Pure cow milk contains lactose, which a specific sugar found in dairy milk. The lactose is hard to digest for some individuals, especially if they lack lactase – a digestive enzyme. Such people are not able to digest this milk easily. 

In this case, soy milk can work as a wonderful alternative to desi cow milk Gurgaon. So, people with lactose intolerance can easily enjoy lactose-free milk. Some health-conscious adults even prefer soy milk to improve their health. Since soy milk is extracted by soy and doesn’t involve any animal products, it is highly preferred by vegans. 

Health Benefits

Pure cow milk is a great source of vitamin A, calcium and vitamin D – all these are essential for building strong bones. It even contains casein, as well as whey protein, which is good for building strong muscles.

In comparison, soy milk contains more iron than desi cow milk. It even includes 42 times more manganese that’s important for our bone formation. Soy protein helps in reducing LDL cholesterol (which is “bad” cholesterol) and increasing HDL cholesterol (which is “good” cholesterol). Soy milk also has more fibre content and isoflavones than cow’s milk. The isoflavones are helpful in preventing heart disease, osteoporosis and cancer. Soy milk even contains less sugar, fat and calories.

You can choose either cow milk or soy milk based on your personal preferences or bank on the above-mentioned comparison details.

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