Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and pork:
Pork is high in calories and milk has 83% less calories than pork - pork has 297 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Milk has a macronutrient ratio of 27:38:35 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Milk | Pork | |
---|---|---|
Protein | 27% | 36% |
Carbohydrates | 38% | ~ |
Fat | 35% | 65% |
Alcohol | ~ | ~ |
Both milk and pork are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and pork does not contain significant amounts.
Pork has less sugar than milk - milk has 5.1g of sugar per 100 grams and pork does not contain significant amounts.
Pork is an excellent source of protein and it has 678% more protein than milk - pork has 25.7g of protein per 100 grams and milk has 3.3g of protein.
Pork is high in saturated fat and milk has 84% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
Both milk and pork are low in trans fat - milk has 0.09g of trans fat per 100 grams and pork does not contain significant amounts.
Milk has 10.7 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Pork and milk contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Milk has 26 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Milk has 133% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and milk has 49iu of Vitamin D.
Pork and milk contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Milk and pork contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
Pork has more thiamin, niacin and Vitamin B6. Both milk and pork contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
Milk | Pork | |
---|---|---|
Thiamin | 0.039 MG | 0.706 MG |
Riboflavin | 0.185 MG | 0.22 MG |
Niacin | 0.092 MG | 4.206 MG |
Pantothenic acid | 0.356 MG | 0.52 MG |
Vitamin B6 | 0.038 MG | 0.391 MG |
Folate | 5 UG | 6 UG |
Vitamin B12 | 0.53 UG | 0.54 UG |
Milk is an excellent source of calcium and it has 445% more calcium than pork - pork has 22mg of calcium per 100 grams and milk has 120mg of calcium.
Pork has 63 times more iron than milk - pork has 1.3mg of iron per 100 grams and milk has 0.02mg of iron.
Pork is an excellent source of potassium and it has 159% more potassium than milk - pork has 362mg of potassium per 100 grams and milk has 140mg of potassium.
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than milk per 100 grams.
Milk | Pork | |
---|---|---|
alpha linoleic acid | 0.008 G | 0.07 G |
Total | 0.008 G | 0.07 G |
Comparing omega-6 fatty acids, pork has more linoleic acid than milk per 100 grams.
Milk | Pork | |
---|---|---|
other omega 6 | ~ | 0.08 G |
linoleic acid | 0.062 G | 1.64 G |
Total | 0.062 G | 1.72 G |
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.
Milk 244g
(
cup
)
|
Daily Values (%) |
Cooked Pork 454g
(
lb
)
|
|||||
---|---|---|---|---|---|---|---|
122KCAL 6% |
|
5% | calories | >999% |
|
1347KCAL 67% | |
12G 5% |
|
>999% | carbohydrates | 5% |
|
||
12G | >999% | sugar | 5% | ||||
4.8G 8% |
|
5% | total fat | >999% |
|
94G 147% | |
3.1G 17% |
|
5% | saturated fat | >999% |
|
35G 195% | |
1.4G | 5% | monounsaturated fat | >999% | 42G | |||
0.18G | 5% | polyunsaturated fat | >999% | 8.5G | |||
0.21G | >999% | trans fat | 5% | ||||
20MG | 5% | cholesterol | >999% | 426MG | |||
115MG 8% |
|
5% | sodium | 188% |
|
331MG 22% | |
5% | Vitamins and Minerals | 5% | |||||
134UG 19% |
|
>999% | Vitamin A | 5% |
|
9.1UG 1% | |
0.49MG 1% |
|
5% | Vitamin C | 553% |
|
3.2MG 4% | |
120IU 24% |
|
26% | Vitamin D | 5% |
|
95IU 19% | |
293MG 29% |
|
193% | calcium | 5% |
|
100MG 10% | |
0.05MG 0.3% |
|
5% | iron | >999% |
|
5.9MG 33% | |
27MG 9% |
|
5% | magnesium | 304% |
|
109MG 35% | |
342MG 15% |
|
5% | potassium | 380% |
|
1642MG 71% | |
0.1MG 9% |
|
5% | thiamin (Vit B1) | >999% |
|
3.2MG 291% | |
0.45MG 41% |
|
5% | riboflavin (Vit B2) | 122% |
|
1MG 91% | |
0.22MG 2% |
|
5% | niacin (Vit B3) | >999% |
|
19MG 136% | |
0.09MG 7% |
|
5% | Vitamin B6 | >999% |
|
1.8MG 136% | |
0.87MG 17% |
|
5% | pantothenic acid (Vit B5) | 176% |
|
2.4MG 47% | |
12UG 3% |
|
5% | folate (Vit B9) | 125% |
|
27UG 7% | |
1.3UG 54% |
|
5% | Vitamin B12 | 85% |
|
2.4UG 102% | |
0.07MG 1% |
|
5% | Vitamin E | >999% |
|
0.95MG 6% | |
0.49UG 1% |
|
>999% | Vitamin K | 5% |
|
||
8.1G 16% |
|
5% | protein | >999% |
|
117G 233% | |
40MG 9% |
|
5% | choline | 902% |
|
401MG 94% | |
0.01MG 1% |
|
5% | copper | >999% |
|
0.2MG 17% | |
8.3UG 0.3% |
|
>999% | fluoride | 5% |
|
||
0.03MG 2% |
|
5% | manganese | 66% |
|
0.05MG 3% | |
224MG 32% |
|
5% | phosphorus | 358% |
|
1025MG 146% | |
6.1UG 11% |
|
5% | selenium | >999% |
|
161UG 292% | |
1.2MG 15% |
|
5% | zinc | >999% |
|
15MG 182% | |
218G | 5% | Water | 10% | 239G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |