Beef vs. Milk
Nutrition comparison of Cooked Beef and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and milk:
- Beef has more niacin, Vitamin B6, folate and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Milk has 10 times less cholesterol than beef.
- Milk has 12.7 times less trans fat than beef.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and milk has 82% less calories than beef - beef has 277 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to milk per calorie. Beef has a macronutrient ratio of 38:0:62 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Milk | |
|---|---|---|
| Protein | 38% | 27% |
| Carbohydrates | ~ | 38% |
| Fat | 62% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and beef are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than milk - milk has 5.1g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 669% more protein than milk - beef has 25.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Beef is high in saturated fat and milk has 83% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Milk has 12.7 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and milk has 0.09g of trans fat.
cholesterol
Milk has 10 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Vitamins
Vitamin C
Milk and beef contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Milk has 17 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has 23 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and milk has 49iu of Vitamin D.
Vitamin E
Beef and milk contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Beef and milk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Beef has more niacin, Vitamin B6, folate and Vitamin B12. Both beef and milk contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Beef | Milk | |
|---|---|---|
| Thiamin | 0.051 MG | 0.039 MG |
| Riboflavin | 0.176 MG | 0.185 MG |
| Niacin | 4.537 MG | 0.092 MG |
| Pantothenic acid | 0.658 MG | 0.356 MG |
| Vitamin B6 | 0.336 MG | 0.038 MG |
| Folate | 11 UG | 5 UG |
| Vitamin B12 | 2.9 UG | 0.53 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 243% more calcium than beef - beef has 35mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Beef is a great source of iron and it has 111 times more iron than milk - beef has 2.3mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Beef is a great source of potassium and it has 96% more potassium than milk - beef has 275mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than milk per 100 grams.
| Beef | Milk | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.008 G |
| Total | 0.056 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than milk per 100 grams.
| Beef | Milk | |
|---|---|---|
| other omega 6 | 0.013 G | 0.004 G |
| linoleic acid | 0.39 G | 0.062 G |
| Total | 0.403 G | 0.066 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Milk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or milk contain more calories in 100 grams?Beef is high in calories and milk has 80% less calories than beef - beef has 277 calories in 100g and milk has 50 calories.
Is beef or milk better for protein?
Beef is a fantastic source of protein and it has 670% more protein than milk - beef has 25.4g of protein per 100 grams and milk has 3.3g of protein.
Does milk or beef have more carbohydrates?
By weight, both milk and beef are low in carbohydrates - milk has 4.8g of carbs for 100g and beef has no carbs..
Does beef or milk contain more calcium?
Milk is a rich source of calcium and it has 240% more calcium than beef - beef has 35mg of calcium in 100 grams and milk has 120mg of calcium.