Milk vs. White Sugar
Nutrition comparison of Milk and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and white sugar:
- Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and milk has 87% less calories than white sugar - white sugar has 387 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Milk has a macronutrient ratio of 27:38:35 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | White Sugar | |
|---|---|---|
| Protein | 27% | ~ |
| Carbohydrates | 38% | 100% |
| Fat | 35% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and milk has 95% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in white sugar and milk are both made of 100% sugar.
sugar
White sugar is high in sugar and milk has 95% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has more protein than white sugar - milk has 3.3g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both milk and white sugar are low in trans fat - milk has 0.09g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
Both milk and white sugar are low in cholesterol - milk has 8mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Milk and white sugar contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than white sugar - milk has 55ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than white sugar - milk has 49iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Milk and white sugar contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Milk and white sugar contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | White Sugar | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.185 MG | 0.019 MG |
| Niacin | 0.092 MG | ~ |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 119 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and milk has 120mg of calcium.
iron
White sugar and milk contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Milk has 69 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and milk has 140mg of potassium.
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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and White Sugar (Sugar, granulated) .
Milk g
()
|
Daily Values (%) |
White Sugar 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 white sugar or milk contain more calories in 100 grams?White sugar is high in calories and milk has 90% less calories than white sugar - white sugar has 387 calories in 100g and milk has 50 calories.
Does white sugar or milk have more carbohydrates?
By weight, white sugar is high in carbohydrates and milk has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in white sugar and milk are both made of 100% sugar.
Does white sugar or milk contain more calcium?
Milk is a rich source of calcium and it has 119 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and milk has 120mg of calcium.