Milk vs. Whole Milk
Nutrition comparison of Milk and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and whole milk:
- Both whole milk and milk are high in calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and milk contain similar amounts of calories - whole milk has 61 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, heavier in carbs and lighter in fat compared to whole milk per calorie. Milk has a macronutrient ratio of 27:38:35 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Whole Milk | |
|---|---|---|
| Protein | 27% | 21% |
| Carbohydrates | 38% | 32% |
| Fat | 35% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and milk are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in whole milk and milk are both made of 100% sugar.
sugar
Whole milk and milk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Whole milk and milk contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Whole milk and milk contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and whole milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Whole milk and milk contain similar amounts of cholesterol - whole milk has 10mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Vitamins
Vitamin C
Milk and whole milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk and milk contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Whole milk and milk contain similar amounts of Vitamin D - whole milk has 51iu of Vitamin D per 100 grams and milk has 49iu of Vitamin D.
Vitamin E
Whole milk and milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Whole milk and milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Both milk and whole milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | Whole Milk | |
|---|---|---|
| Thiamin | 0.039 MG | 0.046 MG |
| Riboflavin | 0.185 MG | 0.169 MG |
| Niacin | 0.092 MG | 0.089 MG |
| Pantothenic acid | 0.356 MG | 0.373 MG |
| Vitamin B6 | 0.038 MG | 0.036 MG |
| Folate | 5 UG | 5 UG |
| Vitamin B12 | 0.53 UG | 0.45 UG |
Minerals
calcium
Both whole milk and milk are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Whole milk and milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Whole milk and milk contain similar amounts of potassium - whole milk has 132mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both milk and whole milk contain small amounts of beta-carotene.
| Milk | Whole Milk | |
|---|---|---|
| beta-carotene | 4 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.075 G |
| Total | 0.008 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, both milk and whole milk contain significant amounts of linoleic acid.
| Milk | Whole Milk | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.12 G |
| Total | 0.066 G | 0.12 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.
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Milk g
()
|
Daily Values (%) |
Whole 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 whole milk or milk contain more calories in 100 grams?Whole milk and milk contain similar amounts of calories - whole milk has 61 calories in 100g and milk has 50 calories.
Does whole milk or milk have more carbohydrates?
By weight, both whole milk and milk are low in carbohydrates - whole milk has 4.8g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in whole milk and milk are both made of 100% sugar.
Does whole milk or milk contain more calcium?
Both whole milk and milk are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium in 100 grams and milk has 120mg of calcium.