For example cow milk uses more water in absolute terms, and more water per calorie, than almond milk.
https://milkyplant.com/en-us/blogs/the-latest/environmental-...
https://www.theguardian.com/food/2018/sep/05/ditch-the-almon...
These were just two of the several sources I found, at each extreme. There was similar variation for cow milk.
Considering that it takes roughly 1 gallon of water to produce 1 almond, and that 23 almonds wouldn't fill even an 8oz cup, I'm guessing that the higher end of the spectrum is probably more accurate for almond milk.
It also looks like almond milk has half the calories per gallon of skim milk and 1/4 that of whole milk.
Soy milk splits when mixed with coffee though, and doesn't really have a neutral enough taste, for that I find oat milk works great.
I can't tell if it's a change in cultivar or transcontinental transport, but something bad happened with almonds in Europe.
A more reputable source would be https://ourworldindata.org/environmental-impact-milks which lists almond milk as half the freshwater volume of dairy milk, and far better at every other metric (land use, greenhouse gas emissions, and eutrophication).
So you'd have to stretch things much farther than you did in your post for dairy milk to have an edge over almond milk. And even if you somehow did it, then dairy milk would have to then beat out soy milk which is even better than almond milk in all of these metrics, which it won't. If you care about environmental impact, dairy milk just isn't going to be in the cards. Let it take the L.
On the other hand, almonds are a very niche crop, grown for a select few types of customers, but the sheer concentration of their agriculture in California - that too by a single farming billionaire family, the Resnicks - has caused the situation to become dire to such an extent never seen before in any other place.
https://ourworldindata.org/land-use-diets
It is always more efficient to grow and eat plant protein directly like tofu. And even if it were true that you absorb fewer nutrients from something like tofu, then aren't you lucky, you get to eat more food.
The only downside to alfalfa and feeding cows with it is the water usage, but for large parts of the country that aren't California and get decent rainfall, growing alfalfa takes no irrigation. You could maybe also consider the land area needed for it, but US cropland utilization has been dropping for decade after decade and isn't really a concern.
Sure some cows eat more alfalfa than me but most of them never taste a bit of that and only knows corn, soy and friends.
Some other superplants in the soy/quinoa category to consider: buckwheat and lupinus. Yummy.
> but doesn't consume a lot of water
If the area around Sacramento is "hot-summer Mediterranean", wouldn't there be a lot of natural evaporation of this water, so you need to constantly replenish it to keep the fields flooded?
Rice benefits from flooding for weed control (because it is unusually flood resistant), but doesn't consume a lot of water (the water from flooding is available for downstream use.)
If you want to complain about water-intenaive crops in CA, the issue is almonds, not rice.
Also, while there are parts of CA that are desert or “almost desert” (desert or semi-arid climate), the area around Sacramento is hot-summer Mediterranean.