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.
Detailed nutritional comparison of milk and whole milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Milk src
Image of Whole Milk src

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 26:38:36 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Whole Milk
Protein 26% 21%
Carbohydrates 38% 31%
Fat 36% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Whole Milk .

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

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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niacin (Vit B3)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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G Water G
G Starch G
G Alcohol 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.

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