Raw Beef vs. Whole Milk
Nutrition comparison of Raw Beef and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and whole milk:
- Raw beef has more niacin, Vitamin B6 and Vitamin B12.
- Raw beef has signficantly more iron than whole milk.
- Raw beef is a great source of potassium.
- Raw beef is an excellent source of protein.
- Whole milk has 6.8 times less cholesterol than raw beef.
- Whole milk has signficantly less trans fat than raw beef.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and whole milk has 82% less calories than raw beef - raw beef has 332 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, raw beef is much lighter in carbs, much heavier in fat and similar to whole milk for protein. Raw beef has a macronutrient ratio of 18:0:82 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Whole Milk | |
|---|---|---|
| Protein | 18% | 21% |
| Carbohydrates | ~ | 32% |
| Fat | 82% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and raw beef are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 356% more protein than whole milk - raw beef has 14.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and whole milk has 84% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Whole milk has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Whole milk has 6.8 times less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.
Vitamins
Vitamin A
Whole milk has 10 times more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has 16 times more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and whole milk has 51iu of Vitamin D.
Vitamin E
Raw beef and whole milk contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Raw beef and whole milk contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Raw beef has more niacin, Vitamin B6 and Vitamin B12. Both raw beef and whole milk contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Raw Beef | Whole Milk | |
|---|---|---|
| Thiamin | 0.044 MG | 0.046 MG |
| Riboflavin | 0.151 MG | 0.169 MG |
| Niacin | 3.382 MG | 0.089 MG |
| Pantothenic acid | 0.395 MG | 0.373 MG |
| Vitamin B6 | 0.278 MG | 0.036 MG |
| Folate | 9 UG | 5 UG |
| Vitamin B12 | 2.07 UG | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 371% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Raw beef has signficantly more iron than whole milk - raw beef has 1.6mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Raw beef is a great source of potassium and it has 65% more potassium than whole milk - raw beef has 218mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.075 G |
| Total | 0.084 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than whole milk per 100 grams.
| Raw Beef | Whole Milk | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.12 G |
| Total | 0.596 G | 0.12 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.
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Raw Beef g
()
|
Daily Values (%) |
Whole Milk g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or whole milk contain more calories in 100 grams?Raw beef is high in calories and whole milk has 80% less calories than raw beef - raw beef has 332 calories in 100g and whole milk has 61 calories.
Does whole milk or raw beef have more carbohydrates?
By weight, both whole milk and raw beef are low in carbohydrates - whole milk has 4.8g of carbs for 100g and raw beef has no carbs..
Does raw beef or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 370% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and whole milk has 113mg of calcium.