| Nutrients in cow's milk | Alternative dietary sources |
| Protein | Meat, fish, poultry, eggs, soy products, peanut, other legumes, tree nuts, and seeds |
| Fat | Vegetable oils, margarine, avocado, meats, fish, poultry, peanut, tree nuts, seeds |
| Calcium | Enriched alternative "milk" beverages (soy, rice, oat, almond, hemp, potato, cashew, pea, etc), calcium-fortified tofu, calcium-fortified juice |
| Vitamin D | Enriched alternative "milk" beverage, fortified margarine, fortified alternative yogurts, fish oils, salmon, and other fatty fish |
| Vitamin B12 | Meat, fish, poultry, eggs, enriched alternative "milk" beverages |
| Vitamin A | Retinol – Liver, egg yolk, fortified margarine Carotene – Dark-green leafy vegetables, deep-orange fruits and vegetables, enriched alternative "milk" beverages |
| Pantothenic acid (vitamin B5) | Meat, vegetables, eggs, whole grains, legumes, fish |
| Riboflavin (vitamin B2) | Dark-green leafy vegetables, enriched- and whole-grain products |
| Iodine | Fish, oysters, seaweed, egg, iodized salt |
