Food with Nutrition Similar to Whole Milk


image of whole milk

Similar to Whole Milk

A common dairy product, whole 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 whole milk contains about 149 calories.

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

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

Unsurprisingly, the nutritional profiles of milk and skim milk are almost identical to whole milk.

We compared the key nutrients in whole 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: Buttermilk, Milk, Skim Milk, Yogurt, Ricotta Cheese, Feta Cheese, Vanilla Ice Cream, Egg Yolk, Boiled Egg, Egg, Fried Egg, Half and Half, Kefir, Sour Cream, Greek Yogurt
vegan: Chocolate Ice Cream, Soy Milk, Oat Milk
other: Quarter Pounder
The details of the top 20 foods most nutritionally similar to whole milk are below.

dairy and eggs

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

Buttermilk

image of buttermilk

Similarity: > 99%

Buttermilk is also high in calcium and contains some of the same nutrients. Moreover, buttermilk contains more Vitamin E, iron, Vitamin B6 and folate than whole milk.

For 100 grams of whole milk and buttermilk:


Whole Milk
(3/8 cup)
Buttermilk
(3/8 cup)
113
calcium (MG)
115
3.2
protein (G)
3.2
46
Vitamin A (UG)
47
51
Vitamin D (IU)
52
132
potassium (MG)
135
0.17
riboflavin (MG)
0.17
0.45
Vitamin B12 (UG)
0.46
View More
1 | 1 | 1.31 Complete Comparison:
Buttermilk vs. Whole Milk


Milk

image of milk

Similarity: > 99%

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

For 100 grams of whole milk and milk:


Whole Milk
(3/8 cup)
Milk
(3/8 cup)
113
calcium (MG)
120
3.2
protein (G)
3.3
46
Vitamin A (UG)
55
51
Vitamin D (IU)
49
132
potassium (MG)
140
0.17
riboflavin (MG)
0.19
0.45
Vitamin B12 (UG)
0.53
View More
0.998 | 0.998 | 1.33 Complete Comparison:
Milk vs. Whole Milk


Skim Milk

image of skim milk

Similarity: > 99%

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

For 100 grams of whole milk and skim milk:


Whole Milk
(3/8 cup)
Skim Milk
(3/8 cup)
113
calcium (MG)
122
3.2
protein (G)
3.4
46
Vitamin A (UG)
61
51
Vitamin D (IU)
47
132
potassium (MG)
156
0.17
riboflavin (MG)
0.18
0.45
Vitamin B12 (UG)
0.5
View More
0.998 | 0.998 | 1.3 Complete Comparison:
Skim Milk vs. Whole Milk


Yogurt

image of yogurt

Similarity: > 95%

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

For 100 grams of whole milk and yogurt:


Whole Milk
(3/8 cup)
Yogurt
(5/8 container)
113
calcium (MG)
121
3.2
protein (G)
3.5
46
Vitamin A (UG)
27
51
Vitamin D (IU)
2
132
potassium (MG)
155
0.17
riboflavin (MG)
0.14
0.45
Vitamin B12 (UG)
0.37
View More
0.965 | 0.965 | 1.15 Complete Comparison:
Yogurt vs. Whole Milk


Ricotta Cheese

image of ricotta cheese

Similarity: > 95%

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

For 100 grams of whole milk and ricotta cheese:


Whole Milk
(3/8 cup)
Ricotta Cheese
(3.5 ounces)
113
calcium (MG)
206
3.2
protein (G)
7.5
46
Vitamin A (UG)
120
51
Vitamin D (IU)
10
132
potassium (MG)
219
0.17
riboflavin (MG)
0.3
0.45
Vitamin B12 (UG)
0.85
View More
0.964 | 0.964 | 2.22 Complete Comparison:
Ricotta Cheese vs. Whole Milk


Feta Cheese

image of feta cheese

Similarity: > 95%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and feta cheese:


Whole Milk
(3/8 cup)
Feta Cheese
(5/8 cup)
113
calcium (MG)
493
3.2
protein (G)
14
46
Vitamin A (UG)
125
51
Vitamin D (IU)
16
132
potassium (MG)
62
0.17
riboflavin (MG)
0.84
0.45
Vitamin B12 (UG)
1.7
View More
0.956 | 0.956 | 5.04 Complete Comparison:
Feta Cheese vs. Whole Milk


Vanilla Ice Cream

image of 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 whole milk.

For 100 grams of whole milk and vanilla ice cream:


Whole Milk
(3/8 cup)
Vanilla Ice Cream
(1.5 serving)
113
calcium (MG)
128
3.2
protein (G)
3.5
46
Vitamin A (UG)
118
51
Vitamin D (IU)
8
132
potassium (MG)
199
0.17
riboflavin (MG)
0.24
0.45
Vitamin B12 (UG)
0.39
View More
0.952 | 0.952 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Whole Milk


Egg Yolk

image of egg yolk

Similarity: > 95%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and egg yolk:


Whole Milk
(3/8 cup)
Egg Yolk
(6 large)
113
calcium (MG)
129
3.2
protein (G)
16
46
Vitamin A (UG)
381
51
Vitamin D (IU)
218
132
potassium (MG)
109
0.17
riboflavin (MG)
0.53
0.45
Vitamin B12 (UG)
2
View More
0.949 | 0.949 | 6.97 Complete Comparison:
Egg Yolk vs. Whole Milk


Boiled Egg

image of boiled egg

Similarity: > 95%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and boiled egg:


Whole Milk
(3/8 cup)
Boiled Egg
(3/4 cup)
113
calcium (MG)
50
3.2
protein (G)
13
46
Vitamin A (UG)
149
51
Vitamin D (IU)
87
132
potassium (MG)
126
0.17
riboflavin (MG)
0.51
0.45
Vitamin B12 (UG)
1.1
View More
0.946 | 0.946 | 3.59 Complete Comparison:
Boiled Egg vs. Whole Milk


Egg

image of egg

Similarity: > 90%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and egg:


Whole Milk
(3/8 cup)
Egg
(2 large)
113
calcium (MG)
56
3.2
protein (G)
13
46
Vitamin A (UG)
160
51
Vitamin D (IU)
82
132
potassium (MG)
138
0.17
riboflavin (MG)
0.46
0.45
Vitamin B12 (UG)
0.89
View More
0.933 | 0.933 | 3.59 Complete Comparison:
Egg vs. Whole Milk


Fried Egg

image of fried egg

Similarity: > 90%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and fried egg:


Whole Milk
(3/8 cup)
Fried Egg
(2.25 large)
113
calcium (MG)
62
3.2
protein (G)
14
46
Vitamin A (UG)
219
51
Vitamin D (IU)
88
132
potassium (MG)
152
0.17
riboflavin (MG)
0.5
0.45
Vitamin B12 (UG)
0.97
View More
0.933 | 0.933 | 4.12 Complete Comparison:
Fried Egg vs. Whole Milk


Half and Half

image of 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 trans fat, Vitamin C and Vitamin A than whole milk.

For 100 grams of whole milk and half and half:


Whole Milk
(3/8 cup)
Half and Half
(3.5 fls)
113
calcium (MG)
107
3.2
protein (G)
3.1
46
Vitamin A (UG)
97
51
Vitamin D (IU)
2
132
potassium (MG)
132
0.17
riboflavin (MG)
0.19
0.45
Vitamin B12 (UG)
0.19
View More
0.926 | 0.926 | 1.4 Complete Comparison:
Half and Half vs. Whole Milk


Kefir

image of kefir

Similarity: > 90%

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

For 100 grams of whole milk and kefir:


Whole Milk
(3/8 cup)
Kefir
(3/8 cup)
113
calcium (MG)
130
3.2
protein (G)
3.8
46
Vitamin A (UG)
171
51
Vitamin D (IU)
41
132
potassium (MG)
164
0.17
riboflavin (MG)
0.14
0.45
Vitamin B12 (UG)
0.29
View More
0.92 | 0.92 | 1.42 Complete Comparison:
Kefir vs. Whole Milk


Sour Cream

image of 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, Vitamin C and Vitamin A than whole milk.

For 100 grams of whole milk and sour cream:


Whole Milk
(3/8 cup)
Sour Cream
(8 tbsps)
113
calcium (MG)
101
3.2
protein (G)
2.4
46
Vitamin A (UG)
124
51
Vitamin D (IU)
0
132
potassium (MG)
125
0.17
riboflavin (MG)
0.17
0.45
Vitamin B12 (UG)
0.21
View More
0.897 | 0.897 | 1.52 Complete Comparison:
Sour Cream vs. Whole Milk


Greek Yogurt

image of greek yogurt

Similarity: 89%

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

For 100 grams of whole milk and greek yogurt:


Whole Milk
(3/8 cup)
Greek Yogurt
(1/2 container)
113
calcium (MG)
115
3.2
protein (G)
10
46
Vitamin A (UG)
90
51
Vitamin D (IU)
0
132
potassium (MG)
141
0.17
riboflavin (MG)
0.23
0.45
Vitamin B12 (UG)
0.52
View More
0.894 | 0.894 | 1.79 Complete Comparison:
Greek Yogurt vs. Whole Milk


vegan


Chocolate Ice Cream

image of 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 C than whole milk.

For 100 grams of whole milk and chocolate ice cream:


Whole Milk
(3/8 cup)
Chocolate Ice Cream
(1.75 serving)
113
calcium (MG)
109
3.2
protein (G)
3.8
46
Vitamin A (UG)
118
51
Vitamin D (IU)
8
132
potassium (MG)
249
0.17
riboflavin (MG)
0.19
0.45
Vitamin B12 (UG)
0.29
View More
0.935 | 0.935 | 2 Complete Comparison:
Chocolate Ice Cream vs. Whole Milk


Soy Milk

image of 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 and Vitamin B12 than whole milk.

For 100 grams of whole milk and soy milk:


Whole Milk
(3/8 cup)
Soy Milk
(3/8 cup)
113
calcium (MG)
123
3.2
protein (G)
2.6
46
Vitamin A (UG)
55
51
Vitamin D (IU)
0
132
potassium (MG)
122
0.17
riboflavin (MG)
0.18
0.45
Vitamin B12 (UG)
0.85
View More
0.899 | 0.899 | 1.25 Complete Comparison:
Soy Milk vs. Whole Milk


Oat Milk

image of 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 whole milk.

For 100 grams of whole milk and oat milk:


Whole Milk
(3/8 cup)
Oat Milk
(about 3/8 cup)
113
calcium (MG)
125
3.2
protein (G)
1.3
46
Vitamin A (UG)
0
51
Vitamin D (IU)
33
132
potassium (MG)
35
0.17
riboflavin (MG)
0.14
0.45
Vitamin B12 (UG)
0.38
View More
0.895 | 0.895 | 0.82 Complete Comparison:
Oat Milk vs. Whole Milk


other


Quarter Pounder

image of quarter pounder

Similarity: 89%

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

For 100 grams of whole milk and quarter pounder:


Whole Milk
(3/8 cup)
Quarter Pounder
(5/8 burger)
113
calcium (MG)
84
3.2
protein (G)
14
46
Vitamin A (UG)
0
51
Vitamin D (IU)
0
132
potassium (MG)
227
0.17
riboflavin (MG)
0.34
0.45
Vitamin B12 (UG)
1.3
View More
0.891 | 0.891 | 3.23 Complete Comparison:
Quarter Pounder vs. Whole Milk



Other Nutritional Substitutes