Today, there are countless food and beverage alternatives catering to every lifestyle — dairy-free, vegan, gluten-free, soy-free, lactose-free and more. While it’s great to have choices to fit individual needs, not all options are nutritionally equal.

Take milk, for example. Choosing between cow’s milk or plant-based options like soy, almond, coconut, pea, etc., can be overwhelming. Nutrition content can vary considerably in terms of protein, calcium, vitamin D and carbohydrates.

One cup of unsweetened, original soy milk has 110 calories, 8 grams of protein and considerable levels of calcium and vitamin D. Soy milk also has small amounts of iron and offers nearly 50% of the daily recommended value of B12, which is generally lacking for vegans and in many plant-based diets.