Beef vs. Whole Milk
Nutrition comparison of Cooked 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
cooked
beef
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and whole milk:
- Beef has more niacin, Vitamin B6, folate and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Whole milk has 7.8 times less cholesterol than beef.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) 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
Beef is high in calories and whole milk has 78% less calories than beef - beef has 277 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and heavier in fat compared to whole milk per calorie. Beef has a macronutrient ratio of 38:0:62 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Whole Milk | |
|---|---|---|
| Protein | 38% | 21% |
| Carbohydrates | ~ | 32% |
| Fat | 62% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and beef are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 706% more protein than whole milk - beef has 25.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and whole milk has 75% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Whole milk has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Whole milk has 7.8 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.
Vitamins
Vitamin A
Whole milk has 14 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has 24 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and whole milk has 51iu of Vitamin D.
Vitamin E
Beef and whole milk contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Beef and whole milk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Beef has more niacin, Vitamin B6, folate and Vitamin B12. Both beef and whole milk contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Beef | Whole Milk | |
|---|---|---|
| Thiamin | 0.051 MG | 0.046 MG |
| Riboflavin | 0.176 MG | 0.169 MG |
| Niacin | 4.537 MG | 0.089 MG |
| Pantothenic acid | 0.658 MG | 0.373 MG |
| Vitamin B6 | 0.336 MG | 0.036 MG |
| Folate | 11 UG | 5 UG |
| Vitamin B12 | 2.9 UG | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 223% more calcium than beef - beef has 35mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Beef is a great source of iron and it has 74 times more iron than whole milk - beef has 2.3mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Beef is a great source of potassium and it has 108% more potassium than whole milk - beef has 275mg 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 beef and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Beef | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.075 G |
| Total | 0.056 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than whole milk per 100 grams.
| Beef | Whole Milk | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.12 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Cooked Beef g
()
|
Daily Values (%) |
Whole Milk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 beef or whole milk contain more calories in 100 grams?Beef is high in calories and whole milk has 80% less calories than beef - beef has 277 calories in 100g and whole milk has 61 calories.
Is beef or whole milk better for protein?
Beef is a fantastic source of protein and it has 710% more protein than whole milk - beef has 25.4g of protein per 100 grams and whole milk has 3.2g of protein.
Does whole milk or beef have more carbohydrates?
By weight, both whole milk and beef are low in carbohydrates - whole milk has 4.8g of carbs for 100g and beef has no carbs..
Does beef or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 220% more calcium than beef - beef has 35mg of calcium in 100 grams and whole milk has 113mg of calcium.