Whole Milk vs. Chicken Breast
Nutrition comparison of Whole Milk and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and chicken breast:
- Chicken breast has more niacin, pantothenic acid and Vitamin B6.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Whole milk has 7.5 times less cholesterol than chicken breast.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and whole milk has 63% less calories than chicken breast - whole milk has 61 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Chicken Breast | |
|---|---|---|
| Protein | 21% | 79% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and chicken breast are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 885% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Whole milk and chicken breast contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Whole milk has 7.5 times less cholesterol than chicken breast - whole milk has 10mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin A
Whole milk has 667% more Vitamin A than chicken breast - whole milk has 46ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Whole milk has 920% more Vitamin D than chicken breast - whole milk has 51iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Whole milk and chicken breast contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Whole milk and chicken breast contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B6. Both whole milk and chicken breast contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Whole Milk | Chicken Breast | |
|---|---|---|
| Thiamin | 0.046 MG | 0.07 MG |
| Riboflavin | 0.169 MG | 0.114 MG |
| Niacin | 0.089 MG | 13.712 MG |
| Pantothenic acid | 0.373 MG | 0.965 MG |
| Vitamin B6 | 0.036 MG | 0.6 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.45 UG | 0.34 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 653% more calcium than chicken breast - whole milk has 113mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 33 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 94% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than whole milk per 100 grams.
| Whole Milk | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.075 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.12 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.12 G | 0.65 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Whole Milk g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 whole milk or chicken breast contain more calories in 100 grams?Chicken breast is high in calories and whole milk has 60% less calories than chicken breast - whole milk has 61 calories in 100g and chicken breast has 165 calories.
Is whole milk or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 890% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and chicken breast has 31g of protein.
Does whole milk or chicken breast have more carbohydrates?
By weight, both whole milk and chicken breast are low in carbohydrates - whole milk has 4.8g of carbs for 100g and chicken breast has no carbs..
Does whole milk or chicken breast contain more calcium?
Whole milk is a rich source of calcium and it has 650% more calcium than chicken breast - whole milk has 113mg of calcium in 100 grams and chicken breast has 15mg of calcium.