Made from soy beans and water, soy milk is rich in protein (7 g for 250 mL) and potassium. One cup of unsweetened soy beverage has 80 calories and 4 g of fat, but very little saturated fat (0.5 g). It also contains flavonoids, recognized for their antioxidant properties.
One cup of 2% milk provides 30 percent of your daily calcium intake and 9 g of protein. Nutritionally, 2% milk has 130 calories per cup and 5 g of fat (3 g saturated fat). In addition, it contains other minerals and vitamins, including magnesium, potassium, zinc, vitamins A and K, as well as most B vitamins.
Rice beverage is a kind of grain milk processed from rice. It is commonly unsweetened, but there are commercial brands available in vanilla, chocolate and almond flavours. It does not contain cholesterol or lactose, which makes it a good option for people who are lactose intolerant. One cup (250 mL) of unsweetened rice beverage has 110 calories and 1 g of fat (0.3 g saturated fat) and 2 g protein.