Skim Milk vs. White Sugar
Nutrition comparison of Skim 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
skim milk
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and white sugar:
- Skim milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Skim milk has signficantly more potassium than white sugar.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk has 91% less calories than white sugar - white sugar has 387 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much lighter in carbs and similar to white sugar for fat. Skim milk has a macronutrient ratio of 40:58:2 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | White Sugar | |
|---|---|---|
| Protein | 40% | ~ |
| Carbohydrates | 58% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and skim milk has 95% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in white sugar and skim milk are both made of 100% sugar.
sugar
White sugar is high in sugar and skim milk has 95% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Skim milk has more protein than white sugar - skim milk has 3.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both skim milk and white sugar are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
Both skim milk and white sugar are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than white sugar - skim milk has 61ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than white sugar - skim milk has 47iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Skim milk and white sugar contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Skim milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Skim Milk | White Sugar | |
|---|---|---|
| Thiamin | 0.045 MG | ~ |
| Riboflavin | 0.182 MG | 0.019 MG |
| Niacin | 0.094 MG | ~ |
| Pantothenic acid | 0.357 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 121 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
White sugar and skim milk contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Skim milk has signficantly more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and skim milk has 156mg 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and White Sugar (Sugar, granulated) .
Skim 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 skim milk contain more calories in 100 grams?White sugar is high in calories and skim milk has 90% less calories than white sugar - white sugar has 387 calories in 100g and skim milk has 34 calories.
Is skim milk or white sugar better for protein?
Skim milk has more protein than white sugar - skim milk has 3.4g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or skim milk have more carbohydrates?
By weight, white sugar is high in carbohydrates and skim milk has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in white sugar and skim milk are both made of 100% sugar.
Does white sugar or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 121 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and skim milk has 122mg of calcium.