Fruits Compared by Nutritional Characteristics
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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Comparing easy so you can focus on the journey ahead
Compare popular types of milk on nutrition metrics—highlights show healthiest and least healthy options (data approximate per 1 cup/240ml serving from nutrition sources like USDA).
| Attribute | Cow's Milk (Whole) | Cow's Milk (Skim) | Almond Milk (Unsweetened) | Soy Milk (Unsweetened) | Oat Milk (Unsweetened) | Coconut Milk (Unsweetened) | Rice Milk (Unsweetened) | Cashew Milk (Unsweetened) | Hemp Milk (Unsweetened) | Goat's Milk | Lactose-Free Cow's Milk | Pea Protein Milk |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Calories (per cup) | 150 | 80 | 30 | 80 | 120 | 45 | 120 | 25 | 70 | 170 | 90 | 80 |
| Protein (g) | 8 | 8 | 1 | 7 | 3 | 0 | 1 | 1 | 3 | 9 | 8 | 8 |
| Fat (g) | 8 | 0 | 2.5 | 4 | 5 | 4 | 2 | 2 | 5 | 10 | 2.5 | 4.5 |
| Sugar (g) | 12 | 12 | 0 | 1 | 7 | 1 | 10 | 0 | 0 | 11 | 12 | 0 |
| Calcium (% DV) | 30% | 30% | 45% (fortified) | 30% (fortified) | 30% (fortified) | 45% (fortified) | 30% (fortified) | 45% (fortified) | 30% (fortified) | 30% | 30% | 45% (fortified) |
| Vitamin D (% DV) | 25% | 25% | 25% (fortified) | 30% (fortified) | 25% (fortified) | 30% (fortified) | 25% (fortified) | 25% (fortified) | 25% (fortified) | 25% | 25% | 25% (fortified) |
| Lactose-Free | No | No | Yes | Yes | Yes | Yes | Yes | Yes | Yes | Lower lactose | Yes | Yes |
| Environmental Impact (1-5, 5=lowest) | 2 | 2 | 3 | 4 | 4.5 | 3.5 | 2.5 | 3 | 4 | 2.5 | 2 | 4 |
| Allergen Potential | Dairy | Dairy | Nuts | Soy | Gluten (some) | Tree nuts | Low | Nuts | Low | Dairy (lower lactose) | Dairy | Pea (rare) |
| Health Benefits | Calcium, vitamin D | Low fat, protein | Low cal, vitamin E | Plant protein, isoflavones | Beta-glucans for heart | MCT fats | Hypoallergenic | Creamy, low cal | Omega-3s | Easier digestion | Dairy without lactose | High protein, sustainable |
| Overall Health Rating (1-5) | 3.5 | 4 | 3.5 | 4.5 | 4 | 3 | 2.5 | 3.5 | 4 | 3.5 | 4 | 4.5 |
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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