Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and chicken breast:
Chicken breast is high in calories and skim milk has 79% less calories than chicken breast - skim milk has 34 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, skim milk is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Skim milk has a macronutrient ratio of 39:58:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Skim Milk | Chicken Breast | |
---|---|---|
Protein | 39% | 79% |
Carbohydrates | 58% | ~ |
Fat | 3% | 21% |
Alcohol | ~ | ~ |
Both skim milk and chicken breast are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Chicken breast has less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Chicken breast is an excellent source of protein and it has 820% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and chicken breast has 31g of protein.
Skim milk and chicken breast contain similar amounts of saturated fat - skim milk has 0.06g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
Skim milk has 41.5 times less cholesterol than chicken breast - skim milk has 2mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Skim milk has 917% more Vitamin A than chicken breast - skim milk has 61ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Skim milk has 840% more Vitamin D than chicken breast - skim milk has 47iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Skim milk and chicken breast contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Chicken breast and skim milk contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
Chicken breast has more niacin, pantothenic acid and Vitamin B6. Both skim milk and chicken breast contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
Skim Milk | Chicken Breast | |
---|---|---|
Thiamin | 0.045 MG | 0.07 MG |
Riboflavin | 0.182 MG | 0.114 MG |
Niacin | 0.094 MG | 13.712 MG |
Pantothenic acid | 0.357 MG | 0.965 MG |
Vitamin B6 | 0.037 MG | 0.6 MG |
Folate | 5 UG | 4 UG |
Vitamin B12 | 0.5 UG | 0.34 UG |
Skim milk is an excellent source of calcium and it has 713% more calcium than chicken breast - skim milk has 122mg of calcium per 100 grams and chicken breast has 15mg of calcium.
Chicken breast has 33 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and chicken breast has 1mg of iron.
Chicken breast is a great source of potassium and it has 64% more potassium than skim milk - skim milk has 156mg of potassium per 100 grams and chicken breast has 256mg of potassium.
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than skim milk per 100 grams.
Skim Milk | Chicken Breast | |
---|---|---|
alpha linoleic acid | 0.001 G | 0.03 G |
DHA | ~ | 0.02 G |
EPA | ~ | 0.01 G |
DPA | ~ | 0.01 G |
Total | 0.001 G | 0.07 G |
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than skim milk per 100 grams.
Skim Milk | Chicken Breast | |
---|---|---|
linoleic acid | 0.002 G | 0.59 G |
other omega 6 | ~ | 0.06 G |
Total | 0.002 G | 0.65 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Skim Milk or Chicken Breast .
Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Skim Milk g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 | |||