Whole Milk vs. Chicken

Nutrition comparison of Whole Milk and Cooked Chicken


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole milk versus cooked chicken (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole milk and chicken:

  • Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Chicken is an excellent source of potassium and protein.
  • For omega-3 fatty acids, chicken has more dha and dpa than whole milk.
  • Whole milk has 9.7 times less cholesterol than chicken.
  • Whole milk has signficantly more Vitamin D than chicken.
  • Whole milk is an excellent source of calcium.
Detailed nutritional comparison of whole milk and chicken 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Chicken src

Calories and Carbs

calories

Chicken is high in calories and whole milk has 68% less calories than chicken - chicken has 189 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Chicken
Protein 21% 49%
Carbohydrates 32% ~
Fat 48% 52%
Alcohol ~ ~

carbohydrates

Both whole milk and chicken are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Chicken is an excellent source of protein and it has 639% more protein than whole milk - chicken has 23.3g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Whole milk has 40% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

trans fat

Both chicken and whole milk are low in trans fat - chicken has 0.09g of trans fat per 100 grams and whole milk does not contain significant amounts.

cholesterol

Whole milk has 9.7 times less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.

Vitamins

Vitamin A

Whole milk has more Vitamin A than chicken - whole milk has 46ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than chicken - whole milk has 51iu of Vitamin D per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken and whole milk contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Chicken and whole milk contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6. Both whole milk and chicken contain significant amounts of riboflavin, folate and Vitamin B12.

Whole Milk Chicken
Thiamin 0.046 MG 0.121 MG
Riboflavin 0.169 MG 0.302 MG
Niacin 0.089 MG 7.107 MG
Pantothenic acid 0.373 MG 1.327 MG
Vitamin B6 0.036 MG 0.538 MG
Folate 5 UG 2 UG
Vitamin B12 0.45 UG 0.51 UG

Minerals

calcium

Whole milk is an excellent source of calcium and it has 13 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Chicken has 30 times more iron than whole milk - chicken has 0.93mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Chicken is an excellent source of potassium and it has 413% more potassium than whole milk - chicken has 677mg of potassium per 100 grams and whole milk has 132mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken has more DHA and DPA than whole milk per 100 grams. Both whole milk and chicken contain significant amounts of alpha linoleic acid (ALA).

Whole Milk Chicken
alpha linoleic acid 0.075 G 0.1 G
DHA ~ 0.031 G
EPA ~ 0.008 G
DPA ~ 0.016 G
Total 0.075 G 0.155 G

omega 6s

Comparing omega-6 fatty acids, chicken has more linoleic acid than whole milk per 100 grams.

Whole Milk Chicken
linoleic acid 0.12 G 1.818 G
other omega 6 ~ 0.02 G
Total 0.12 G 1.838 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

Whole Milk g

()
Daily Values (%)

Cooked Chicken g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does chicken or whole milk contain more calories in 100 grams?
Chicken is high in calories and whole milk has 70% less calories than chicken - chicken has 189 calories in 100g and whole milk has 61 calories.

Is chicken or whole milk better for protein?
Chicken is a fantastic source of protein and it has 640% more protein than whole milk - chicken has 23.3g of protein per 100 grams and whole milk has 3.2g of protein.

Does whole milk or chicken have more carbohydrates?
By weight, both whole milk and chicken are low in carbohydrates - whole milk has 4.8g of carbs for 100g and chicken has no carbs..

Does chicken or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 13 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and whole milk has 113mg of calcium.

Does chicken or whole milk contain more potassium?
Chicken is a rich source of potassium and it has 410% more potassium than whole milk - chicken has 677mg of potassium in 100 grams and whole milk has 132mg of potassium.