How many calories are in one cup of milk?

Milk has 122 calories per cup or 50 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of milk?

An excellent source of protein, a single cup of Milk contains 16% of recommended daily values or 8.1 grams of protein. However, the protein in milk is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in milk?

Milk is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12.

What's similar to milk in cooking?

Whole milk, skim milk, cottage cheese, whipping cream, buttermilk, butter, unsalted and cream cheese are similar to, or commonly paired with milk in cooking and recipes.

Food with Nutrition Similar to Milk

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Summary
Similar dairy
Similar vegan
Other Similar Foods

Milk source

Similar to Milk

A very popular dairy product, milk is an excellent source of calcium. It also has significant amounts of protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12. One cup of milk contains about 122 calories.

Many foods are similar nutritionally to milk, including buttermilk, ricotta cheese, yogurt and feta cheese.

The closest vegan nutritional substitutes to milk include soy milk and oat milk.

Unsurprisingly, the nutritional profile of skim milk is almost identical to milk.

We compared the key nutrients in milk (calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Skim Milk, Buttermilk, Ricotta Cheese, Yogurt, Feta Cheese, Vanilla Ice Cream, Egg Yolk, Boiled Egg, Egg, Fried Egg, Half and Half, Kefir, Sour Cream, Greek Yogurt, Cheddar Cheese

vegan: Chocolate Ice Cream, Soy Milk, Oat Milk

other: Quarter Pounder

The details of the top 20 foods most nutritionally similar to milk are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to milk. Skim milk, buttermilk, ricotta cheese, yogurt and feta cheese are all high in calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and or Vitamin B12.

Skim Milk

Similarity: > 99%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more folate than milk.

For 100 grams of milk and skim milk:

Milk (3/8 cup)		Skim Milk (3/8 cup)
120	calcium (MG)	122
3.3	protein (G)	3.4
55	Vitamin A (UG)	61
49	Vitamin D (IU)	47
140	potassium (MG)	156
0.19	riboflavin (MG)	0.18
0.53	Vitamin B12 (UG)	0.5

However, milk does contain more than skim milk by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	34
5.1	sugar (G)	5.1
1.3	saturated fat (G)	0.06
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	61
49	Vitamin D (IU)	47
0.03	Vitamin E (MG)	0.01
0.02	iron (MG)	0.03
0.04	thiamin (MG)	0.05
0.09	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.36
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.53	Vitamin B12 (UG)	0.5

0.999 | 0.999 | 1.3 Complete Comparison:
Skim Milk vs. Milk

Buttermilk

Similarity: > 99%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more folate than milk.

For 100 grams of milk and buttermilk:

Milk (3/8 cup)		Buttermilk (3/8 cup)
120	calcium (MG)	115
3.3	protein (G)	3.2
55	Vitamin A (UG)	47
49	Vitamin D (IU)	52
140	potassium (MG)	135
0.19	riboflavin (MG)	0.17
0.53	Vitamin B12 (UG)	0.46

However, milk

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	62
5.1	sugar (G)	4.9
1.3	saturated fat (G)	1.9
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	47
49	Vitamin D (IU)	52
0.03	Vitamin E (MG)	0.07
0.02	iron (MG)	0.03
0.04	thiamin (MG)	0.05
0.09	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.38
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.53	Vitamin B12 (UG)	0.46

0.998 | 0.998 | 1.31 Complete Comparison:
Buttermilk vs. Milk

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in calcium and contains some of the same nutrients. Also, ricotta cheese contains more protein, Vitamin A and potassium than milk.

For 100 grams of milk and ricotta cheese:

Milk (3/8 cup)		Ricotta Cheese (3.5 ounces)
120	calcium (MG)	206
3.3	protein (G)	7.5
55	Vitamin A (UG)	120
49	Vitamin D (IU)	10
140	potassium (MG)	219
0.19	riboflavin (MG)	0.3
0.53	Vitamin B12 (UG)	0.85

However, milk does contain more Vitamin D than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	150
5.1	sugar (G)	0.27
1.3	saturated fat (G)	6.4
0.09	trans fat (G)	0.33
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	120
49	Vitamin D (IU)	10
0.03	Vitamin E (MG)	0.11
0.02	iron (MG)	0.13
0.04	thiamin (MG)	0.01
0.09	niacin (MG)	0.14
0.36	pantothenic acid (MG)	0.46
0.04	Vitamin B6 (MG)	0.1
5	folate (UG)	4
0.53	Vitamin B12 (UG)	0.85

0.967 | 0.967 | 2.22 Complete Comparison:
Ricotta Cheese vs. Milk

Yogurt

Similarity: > 95%

Yogurt is also high in calcium and contains some of the same nutrients.

For 100 grams of milk and yogurt:

Milk (3/8 cup)		Yogurt (5/8 container)
120	calcium (MG)	121
3.3	protein (G)	3.5
55	Vitamin A (UG)	27
49	Vitamin D (IU)	2
140	potassium (MG)	155
0.19	riboflavin (MG)	0.14
0.53	Vitamin B12 (UG)	0.37

However, milk does contain more Vitamin A, Vitamin D and Vitamin B12 than yogurt by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	61
5.1	sugar (G)	4.7
1.3	saturated fat (G)	2.1
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0.5
55	Vitamin A (UG)	27
49	Vitamin D (IU)	2
0.03	Vitamin E (MG)	0.06
0.02	iron (MG)	0.05
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	0.08
0.36	pantothenic acid (MG)	0.39
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	7
0.53	Vitamin B12 (UG)	0.37

0.964 | 0.964 | 1.15 Complete Comparison:
Yogurt vs. Milk

Feta Cheese

Similarity: > 95%

More nutritionally dense than milk, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and iron than milk.

For 100 grams of milk and feta cheese:

Milk (3/8 cup)		Feta Cheese (5/8 cup)
120	calcium (MG)	493
3.3	protein (G)	14
55	Vitamin A (UG)	125
49	Vitamin D (IU)	16
140	potassium (MG)	62
0.19	riboflavin (MG)	0.84
0.53	Vitamin B12 (UG)	1.7

However, milk does contain more Vitamin D and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	265
5.1	sugar (G)	0
1.3	saturated fat (G)	13
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	125
49	Vitamin D (IU)	16
0.03	Vitamin E (MG)	0.18
0.02	iron (MG)	0.65
0.04	thiamin (MG)	0.15
0.09	niacin (MG)	0.99
0.36	pantothenic acid (MG)	0.97
0.04	Vitamin B6 (MG)	0.42
5	folate (UG)	32
0.53	Vitamin B12 (UG)	1.7

0.958 | 0.958 | 5.04 Complete Comparison:
Feta Cheese vs. Milk

Vanilla Ice Cream

Similarity: > 95%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than milk.

For 100 grams of milk and vanilla ice cream:

Milk (3/8 cup)		Vanilla Ice Cream (1.5 serving)
120	calcium (MG)	128
3.3	protein (G)	3.5
55	Vitamin A (UG)	118
49	Vitamin D (IU)	8
140	potassium (MG)	199
0.19	riboflavin (MG)	0.24
0.53	Vitamin B12 (UG)	0.39

However, milk does contain more Vitamin D than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	207
0	dietary fiber (G)	0.7
5.1	sugar (G)	21
1.3	saturated fat (G)	6.8
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0.6
55	Vitamin A (UG)	118
49	Vitamin D (IU)	8
0.03	Vitamin E (MG)	0.3
0.02	iron (MG)	0.09
0.04	thiamin (MG)	0.04
0.09	niacin (MG)	0.12
0.36	pantothenic acid (MG)	0.58
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	5
0.53	Vitamin B12 (UG)	0.39

0.955 | 0.955 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Milk

Egg Yolk

Similarity: > 95%

More nutritionally dense than milk, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and egg yolk:

Milk (3/8 cup)		Egg Yolk (6 large)
120	calcium (MG)	129
3.3	protein (G)	16
55	Vitamin A (UG)	381
49	Vitamin D (IU)	218
140	potassium (MG)	109
0.19	riboflavin (MG)	0.53
0.53	Vitamin B12 (UG)	2

However, milk does contain more than egg yolk by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	322
5.1	sugar (G)	0.56
1.3	saturated fat (G)	9.6
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	381
49	Vitamin D (IU)	218
0.03	Vitamin E (MG)	2.6
0.02	iron (MG)	2.7
0.04	thiamin (MG)	0.18
0.09	niacin (MG)	0.02
0.36	pantothenic acid (MG)	3
0.04	Vitamin B6 (MG)	0.35
5	folate (UG)	146
0.53	Vitamin B12 (UG)	2

0.946 | 0.946 | 6.97 Complete Comparison:
Egg Yolk vs. Milk

Boiled Egg

Similarity: > 90%

More nutritionally dense than milk, boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and boiled egg:

Milk (3/8 cup)		Boiled Egg (3/4 cup)
120	calcium (MG)	50
3.3	protein (G)	13
55	Vitamin A (UG)	149
49	Vitamin D (IU)	87
140	potassium (MG)	126
0.19	riboflavin (MG)	0.51
0.53	Vitamin B12 (UG)	1.1

However, milk

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	155
5.1	sugar (G)	1.1
1.3	saturated fat (G)	3.3
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	149
49	Vitamin D (IU)	87
0.03	Vitamin E (MG)	1
0.02	iron (MG)	1.2
0.04	thiamin (MG)	0.07
0.09	niacin (MG)	0.06
0.36	pantothenic acid (MG)	1.4
0.04	Vitamin B6 (MG)	0.12
5	folate (UG)	44
0.53	Vitamin B12 (UG)	1.1

0.941 | 0.941 | 3.59 Complete Comparison:
Boiled Egg vs. Milk

Egg

Similarity: > 90%

More nutritionally dense than milk, egg is also high in calcium and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and egg:

Milk (3/8 cup)		Egg (2 large)
120	calcium (MG)	56
3.3	protein (G)	13
55	Vitamin A (UG)	160
49	Vitamin D (IU)	82
140	potassium (MG)	138
0.19	riboflavin (MG)	0.46
0.53	Vitamin B12 (UG)	0.89

However, milk does contain more than egg by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	143
5.1	sugar (G)	0.37
1.3	saturated fat (G)	3.1
0.09	trans fat (G)	0.04
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	160
49	Vitamin D (IU)	82
0.03	Vitamin E (MG)	1.1
0.02	iron (MG)	1.8
0.04	thiamin (MG)	0.04
0.09	niacin (MG)	0.08
0.36	pantothenic acid (MG)	1.5
0.04	Vitamin B6 (MG)	0.17
5	folate (UG)	47
0.53	Vitamin B12 (UG)	0.89

0.926 | 0.926 | 3.59 Complete Comparison:
Egg vs. Milk

Fried Egg

Similarity: > 90%

More nutritionally dense than milk, fried egg is also high in calcium and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and fried egg:

Milk (3/8 cup)		Fried Egg (2.25 large)
120	calcium (MG)	62
3.3	protein (G)	14
55	Vitamin A (UG)	219
49	Vitamin D (IU)	88
140	potassium (MG)	152
0.19	riboflavin (MG)	0.5
0.53	Vitamin B12 (UG)	0.97

However, milk does contain more than fried egg by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	196
5.1	sugar (G)	0.4
1.3	saturated fat (G)	4.3
0.09	trans fat (G)	0.04
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	219
49	Vitamin D (IU)	88
0.03	Vitamin E (MG)	1.3
0.02	iron (MG)	1.9
0.04	thiamin (MG)	0.04
0.09	niacin (MG)	0.08
0.36	pantothenic acid (MG)	1.7
0.04	Vitamin B6 (MG)	0.18
5	folate (UG)	51
0.53	Vitamin B12 (UG)	0.97

0.926 | 0.926 | 4.12 Complete Comparison:
Fried Egg vs. Milk

Half and Half

Similarity: > 90%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more Vitamin A than milk.

For 100 grams of milk and half and half:

Milk (3/8 cup)		Half and Half (3.5 fls)
120	calcium (MG)	107
3.3	protein (G)	3.1
55	Vitamin A (UG)	97
49	Vitamin D (IU)	2
140	potassium (MG)	132
0.19	riboflavin (MG)	0.19
0.53	Vitamin B12 (UG)	0.19

However, milk does contain more Vitamin D and Vitamin B12 than half and half by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	131
5.1	sugar (G)	4.1
1.3	saturated fat (G)	7
0.09	trans fat (G)	0.46
0.2	Vitamin C (MG)	0.9
55	Vitamin A (UG)	97
49	Vitamin D (IU)	2
0.03	Vitamin E (MG)	0.25
0.02	iron (MG)	0.05
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	0.11
0.36	pantothenic acid (MG)	0.54
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	3
0.53	Vitamin B12 (UG)	0.19

0.922 | 0.922 | 1.4 Complete Comparison:
Half and Half vs. Milk

Kefir

Similarity: > 90%

Kefir is also high in calcium and contains some of the same nutrients. Also, kefir contains more Vitamin C and Vitamin A than milk.

For 100 grams of milk and kefir:

Milk (3/8 cup)		Kefir (3/8 cup)
120	calcium (MG)	130
3.3	protein (G)	3.8
55	Vitamin A (UG)	171
49	Vitamin D (IU)	41
140	potassium (MG)	164
0.19	riboflavin (MG)	0.14
0.53	Vitamin B12 (UG)	0.29

However, milk does contain more Vitamin B12 than kefir by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	43
5.1	sugar (G)	4.6
1.3	saturated fat (G)	0.66
0.09	trans fat (G)	0.04
0.2	Vitamin C (MG)	0.2
55	Vitamin A (UG)	171
49	Vitamin D (IU)	41
0.03	Vitamin E (MG)	0.02
0.02	iron (MG)	0.04
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	0.15
0.36	pantothenic acid (MG)	0.39
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	13
0.53	Vitamin B12 (UG)	0.29

0.918 | 0.918 | 1.42 Complete Comparison:
Kefir vs. Milk

Sour Cream

Similarity: > 90%

Sour cream is also high in calcium and contains some of the same nutrients. Also, sour cream contains more trans fat and Vitamin A than milk.

For 100 grams of milk and sour cream:

Milk (3/8 cup)		Sour Cream (8 tbsps)
120	calcium (MG)	101
3.3	protein (G)	2.4
55	Vitamin A (UG)	124
49	Vitamin D (IU)	0
140	potassium (MG)	125
0.19	riboflavin (MG)	0.17
0.53	Vitamin B12 (UG)	0.21

However, milk does contain more Vitamin D and Vitamin B12 than sour cream by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	198
5.1	sugar (G)	3.4
1.3	saturated fat (G)	10
0.09	trans fat (G)	0.8
0.2	Vitamin C (MG)	0.9
55	Vitamin A (UG)	124
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.38
0.02	iron (MG)	0.07
0.04	thiamin (MG)	0.02
0.09	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	6
0.53	Vitamin B12 (UG)	0.21

0.899 | 0.899 | 1.52 Complete Comparison:
Sour Cream vs. Milk

Greek Yogurt

Similarity: 89%

Greek yogurt is also high in calcium and contains some of the same nutrients. Also, greek yogurt contains more protein and Vitamin A than milk.

For 100 grams of milk and greek yogurt:

Milk (3/8 cup)		Greek Yogurt (1/2 container)
120	calcium (MG)	115
3.3	protein (G)	10
55	Vitamin A (UG)	90
49	Vitamin D (IU)	0
140	potassium (MG)	141
0.19	riboflavin (MG)	0.23
0.53	Vitamin B12 (UG)	0.52

However, milk does contain more Vitamin D than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	73
5.1	sugar (G)	3.6
1.3	saturated fat (G)	1.2
0.09	trans fat (G)	0.06
0.2	Vitamin C (MG)	0.8
55	Vitamin A (UG)	90
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.04
0.02	iron (MG)	0.04
0.04	thiamin (MG)	0.04
0.09	niacin (MG)	0.2
0.36	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	12
0.53	Vitamin B12 (UG)	0.52

0.887 | 0.887 | 1.79 Complete Comparison:
Greek Yogurt vs. Milk

Cheddar Cheese

Similarity: 88%

More nutritionally dense than milk, cheddar cheese is also high in calcium and contains some of the same nutrients. Also, cheddar cheese contains more protein, Vitamin A and riboflavin than milk.

For 100 grams of milk and cheddar cheese:

Milk (3/8 cup)		Cheddar Cheese (3/4 cup)
120	calcium (MG)	710
3.3	protein (G)	23
55	Vitamin A (UG)	337
49	Vitamin D (IU)	24
140	potassium (MG)	76
0.19	riboflavin (MG)	0.43
0.53	Vitamin B12 (UG)	1.1

However, milk does contain more Vitamin D and potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	403
5.1	sugar (G)	0.48
1.3	saturated fat (G)	19
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	337
49	Vitamin D (IU)	24
0.03	Vitamin E (MG)	0.71
0.02	iron (MG)	0.14
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	0.06
0.36	pantothenic acid (MG)	0.41
0.04	Vitamin B6 (MG)	0.07
5	folate (UG)	27
0.53	Vitamin B12 (UG)	1.1

0.883 | 0.883 | 5.35 Complete Comparison:
Cheddar Cheese vs. Milk

vegan

Chocolate Ice Cream

Similarity: > 90%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin A than milk.

For 100 grams of milk and chocolate ice cream:

Milk (3/8 cup)		Chocolate Ice Cream (1.75 serving)
120	calcium (MG)	109
3.3	protein (G)	3.8
55	Vitamin A (UG)	118
49	Vitamin D (IU)	8
140	potassium (MG)	249
0.19	riboflavin (MG)	0.19
0.53	Vitamin B12 (UG)	0.29

However, milk does contain more Vitamin D and Vitamin B12 than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	216
0	dietary fiber (G)	1.2
5.1	sugar (G)	25
1.3	saturated fat (G)	6.8
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0.7
55	Vitamin A (UG)	118
49	Vitamin D (IU)	8
0.03	Vitamin E (MG)	0.3
0.02	iron (MG)	0.93
0.04	thiamin (MG)	0.04
0.09	niacin (MG)	0.23
0.36	pantothenic acid (MG)	0.55
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	16
0.53	Vitamin B12 (UG)	0.29

0.932 | 0.932 | 2 Complete Comparison:
Chocolate Ice Cream vs. Milk

Soy Milk

Similarity: > 90%

Soy milk is also high in calcium and contains some of the same nutrients. Also, soy milk contains more dietary fiber, Vitamin A and Vitamin B12 than milk.

For 100 grams of milk and soy milk:

Milk (3/8 cup)		Soy Milk (3/8 cup)
120	calcium (MG)	123
3.3	protein (G)	2.6
55	Vitamin A (UG)	55
49	Vitamin D (IU)	0
140	potassium (MG)	122
0.19	riboflavin (MG)	0.18
0.53	Vitamin B12 (UG)	0.85

However, milk does contain more Vitamin D and pantothenic acid than soy milk by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	43
0	dietary fiber (G)	0.2
5.1	sugar (G)	3.7
1.3	saturated fat (G)	0.21
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	55
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.11
0.02	iron (MG)	0.42
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	0.43
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	9
0.53	Vitamin B12 (UG)	0.85

0.922 | 0.922 | 1.25 Complete Comparison:
Soy Milk vs. Milk

Oat Milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber than milk.

For 100 grams of milk and oat milk:

Milk (3/8 cup)		Oat Milk (about 3/8 cup)
120	calcium (MG)	125
3.3	protein (G)	1.3
55	Vitamin A (UG)	0
49	Vitamin D (IU)	33
140	potassium (MG)	35
0.19	riboflavin (MG)	0.14
0.53	Vitamin B12 (UG)	0.38

However, milk does contain more protein, Vitamin A, Vitamin D and potassium than oat milk by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	38
0	dietary fiber (G)	0.8
5.1	sugar (G)	2.1
1.3	saturated fat (G)	0
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	0
49	Vitamin D (IU)	33
0.03	Vitamin E (MG)	0
0.02	iron (MG)	0.3
0.04	thiamin (MG)	0
0.09	niacin (MG)	0
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	0
0.53	Vitamin B12 (UG)	0.38

0.907 | 0.907 | 0.82 Complete Comparison:
Oat Milk vs. Milk

other

Quarter Pounder

Similarity: 89%

More nutritionally dense than milk, quarter pounder is also high in calcium and contains some of the same nutrients. Also, quarter pounder contains more dietary fiber, protein and iron than milk.

For 100 grams of milk and quarter pounder:

Milk (3/8 cup)		Quarter Pounder (5/8 burger)
120	calcium (MG)	84
3.3	protein (G)	14
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	227
0.19	riboflavin (MG)	0.34
0.53	Vitamin B12 (UG)	1.3

However, milk does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	244
0	dietary fiber (G)	1.6
5.1	sugar (G)	5.1
1.3	saturated fat (G)	4
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0.9
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0
0.02	iron (MG)	2.4
0.04	thiamin (MG)	0.18
0.09	niacin (MG)	4.5
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	56
0.53	Vitamin B12 (UG)	1.3

0.888 | 0.888 | 3.23 Complete Comparison:
Quarter Pounder vs. Milk

Other Nutritional Substitutes

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