Beef vs. Skim Milk
Nutrition comparison of Cooked Beef and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and skim 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.
- Skim milk has 43 times less cholesterol than beef.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and skim milk has 88% less calories than beef - beef has 277 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, beef is much lighter in carbs, much heavier in fat and similar to skim milk for protein. Beef has a macronutrient ratio of 38:0:62 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Skim Milk | |
|---|---|---|
| Protein | 38% | 40% |
| Carbohydrates | ~ | 58% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and beef are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than skim milk - skim 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 653% more protein than skim milk - beef has 25.4g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and skim milk has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
trans fat
Skim milk has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Skim milk has 43 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and skim milk has 2mg of cholesterol.
Vitamins
Vitamin A
Skim milk has 19 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has 22 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and skim milk has 47iu of Vitamin D.
Vitamin E
Beef and skim milk contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Beef and skim milk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Beef has more niacin, Vitamin B6, folate and Vitamin B12. Both beef and skim milk contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Beef | Skim Milk | |
|---|---|---|
| Thiamin | 0.051 MG | 0.045 MG |
| Riboflavin | 0.176 MG | 0.182 MG |
| Niacin | 4.537 MG | 0.094 MG |
| Pantothenic acid | 0.658 MG | 0.357 MG |
| Vitamin B6 | 0.336 MG | 0.037 MG |
| Folate | 11 UG | 5 UG |
| Vitamin B12 | 2.9 UG | 0.5 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 249% more calcium than beef - beef has 35mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Beef is a great source of iron and it has 74 times more iron than skim milk - beef has 2.3mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Beef is a great source of potassium and it has 76% more potassium than skim milk - beef has 275mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Beef | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.001 G |
| Total | 0.056 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than skim milk per 100 grams.
| Beef | Skim Milk | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.002 G |
| Total | 0.402 G | 0.002 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 (%) |
Skim 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 skim milk contain more calories in 100 grams?Beef is high in calories and skim milk has 90% less calories than beef - beef has 277 calories in 100g and skim milk has 34 calories.
Is beef or skim milk better for protein?
Beef is a fantastic source of protein and it has 650% more protein than skim milk - beef has 25.4g of protein per 100 grams and skim milk has 3.4g of protein.
Does skim milk or beef have more carbohydrates?
By weight, both skim milk and beef are low in carbohydrates - skim milk has 5g of carbs for 100g and beef has no carbs..
Does beef or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 250% more calcium than beef - beef has 35mg of calcium in 100 grams and skim milk has 122mg of calcium.