With study after study showing that dairy does more harm than good in the body, many are looking into milk alternatives. Some of the popular non-dairy milk options are soy milk and almond milk.

Soy Milk or Almond Milk While both are suitable dairy milk substitutes for lactose intolerants or those who simply want to steer away from dairy milk, each offers a set of advantages and disadvantages.Looking into the good and bad side of each dairy milk substitute allows you to make better choices.


Both soy and almond milk contains allergens. Soy allergy is more common among kids that ingestion, even a very small amount, can lead to hives, swelling, wheezing, abdominal pain, nausea, vomiting, diarrhea, and skin redness.

Almond milk, on the other hand, is not suitable for those who have peach or tree nut allergy. When almond milk is ingested by someone with this type of allergy, he/she will suffer from the same symptoms to those of with soy allergy. But with peach or tree nut allergy, airway could be compromised leading to difficulty in breathing and insufficient oxygenation.

Nutritional Value

Containing less starch is among the benefits of almond milk. It has higher fat content than soy milk but because it’s less starchy, it is more suitable for dieters. A cup of unsweetened almond milk can be as low as 40 calories. This is half of what a cup of unsweetened soy milk contains.

Another almond milk benefit is that it contains more vitamin E and manganese. Vitamin E is known for its antioxidant properties. It is highly beneficial for healthy skin, immune system, and eye health. Manganese, on the other hand, is important for the formation of connective tissues, proper absorption of calcium, regulation of blood sugar level, and for fat and carbohydrates metabolism.

Between the two, it’s also almond milk that contains more calcium.

While soy milk contains more calories than almond milk, it’s also the one that contains more protein. A cup of soy milk contains 7 grams of protein whereas a cup of almond milk only contains 4 grams of protein.

Despite their differences in nutritional value, both almond and soy milk are excellent sources of omega-3 and omega-6 fatty acids which have protective properties against cardiovascular and neurological diseases. Both dairy milk substitutes are also high in B vitamins, phosphorous, zinc, copper, and magnesium. These vitamins and minerals play an important role in raising the basal metabolic rate, controlling the blood pressure, and improving blood oxygenation.

Potential To Cause Problems

Drinking soy milk has been controversial because it is being linked to breast cancer. It is said that soy contains estrogen-like substance called isoflavones. One theory suggests that these chemicals boost estrogen levels, a risk factor for breast cancer.

The studies done on the effect of these chemicals on the body are inconclusive. In one study done on animals, it shows that these isoflavones trigger the growth of breast cancer cells. In another study, it suggests that it reduces the recurrence of estrogen-positive breast cancer in women.


Soy Milk vs Almond Milk: Which is better?

Almond milk, which comes from ground almonds, is cholesterol-free and naturally lactose-free. It’s a good source of manganese, and vitamin E. Compared to soy milk, it contains more calcium. It’s also less starchy making it a better non-dairy milk option for those who are watching their weight.

Soy milk, on the other hand, is richer source of protein. It also contains more calories than almond milk. However, it contains less calcium and though further studies are needed to prove its ability to trigger cancer cells growth, there’s still some risks involved especially with soy’s estrogen-like chemicals.

Both milk are excellent dairy milk alternatives. But if you’re watching your calorie intake and would like to opt for one that offers more calcium, then almond milk becomes a better option.