Milk vs. Pork
Nutrition comparison of 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
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:
- Milk has 10.7 times less cholesterol than pork.
- Milk is an excellent source of calcium.
- Pork has more thiamin, niacin and Vitamin B6.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and 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 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 | ~ | ~ |
carbohydrates
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.
sugar
Pork has less sugar than milk - 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 678% more protein than milk - pork has 25.7g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
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.
trans 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.
cholesterol
Milk has 10.7 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin D
Milk has 133% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and milk has 49iu of Vitamin D.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
Pork has 63 times more iron than milk - pork has 1.3mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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.
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 milk contain more calories in 100 grams?Pork is high in calories and milk has 80% less calories than pork - pork has 297 calories in 100g and milk has 50 calories.
Is pork or milk better for protein?
Pork is a fantastic source of protein and it has 680% more protein than milk - pork has 25.7g of protein per 100 grams and milk has 3.3g of protein.
Does milk or pork have more carbohydrates?
By weight, both milk and pork are low in carbohydrates - milk has 4.8g of carbs for 100g and pork has no carbs..
Does pork or milk contain more calcium?
Milk is a rich source of calcium and it has 450% more calcium than pork - pork has 22mg of calcium in 100 grams and milk has 120mg of calcium.
Does pork or milk contain more potassium?
Pork is a rich source of potassium and it has 160% more potassium than milk - pork has 362mg of potassium in 100 grams and milk has 140mg of potassium.