Whole Milk vs. Pork
Nutrition comparison of Whole Milk and Cooked Pork
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
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and pork:
- Pork has more thiamin, niacin and Vitamin B6.
- Pork is an excellent source of potassium and protein.
- Whole milk has 8.4 times less cholesterol than pork.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and whole milk has 79% less calories than pork - pork has 297 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is lighter in protein, much heavier in carbs and lighter in fat compared to pork per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Pork | |
|---|---|---|
| Protein | 21% | 36% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and pork are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 716% more protein than whole milk - pork has 25.7g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Pork is high in saturated fat and whole milk has 76% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Whole milk has 8.4 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than whole milk - pork has 0.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 22 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has 143% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and whole milk has 51iu of Vitamin D.
Vitamin E
Pork and whole milk contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Whole milk and pork contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6. Both whole milk and pork contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Whole Milk | Pork | |
|---|---|---|
| Thiamin | 0.046 MG | 0.706 MG |
| Riboflavin | 0.169 MG | 0.22 MG |
| Niacin | 0.089 MG | 4.206 MG |
| Pantothenic acid | 0.373 MG | 0.52 MG |
| Vitamin B6 | 0.036 MG | 0.391 MG |
| Folate | 5 UG | 6 UG |
| Vitamin B12 | 0.45 UG | 0.54 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 414% more calcium than pork - pork has 22mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Pork has 42 times more iron than whole milk - pork has 1.3mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Pork is an excellent source of potassium and it has 174% more potassium than whole milk - pork has 362mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and pork contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Pork | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.07 G |
| Total | 0.075 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Pork | |
|---|---|---|
| linoleic acid | 0.12 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.12 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Whole Milk g
()
|
Daily Values (%) |
Cooked Pork 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 pork or whole milk contain more calories in 100 grams?Pork is high in calories and whole milk has 80% less calories than pork - pork has 297 calories in 100g and whole milk has 61 calories.
Is pork or whole milk better for protein?
Pork is a fantastic source of protein and it has 720% more protein than whole milk - pork has 25.7g of protein per 100 grams and whole milk has 3.2g of protein.
Does whole milk or pork have more carbohydrates?
By weight, both whole milk and pork are low in carbohydrates - whole milk has 4.8g of carbs for 100g and pork has no carbs..
Does pork or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 410% more calcium than pork - pork has 22mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does pork or whole milk contain more potassium?
Pork is a rich source of potassium and it has 170% more potassium than whole milk - pork has 362mg of potassium in 100 grams and whole milk has 132mg of potassium.