How many calories are in one cup of milk?

Milk has 122 calories per cup or 50 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of milk?

An excellent source of protein, a single cup of Milk contains 16% of recommended daily values or 8.1 grams of protein. However, the protein in milk is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in milk?

Milk is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12.

What's similar to milk in cooking?

Whole milk, skim milk, cottage cheese, whipping cream, buttermilk, butter, unsalted and cream cheese are similar to, or commonly paired with milk in cooking and recipes.

Vegan Food with Nutrition Similar to Milk

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Summary
Similar nuts
Similar fruits
Similar plants

Milk source

Similar to Milk

A very popular dairy product, milk is an excellent source of calcium. It also has significant amounts of protein, Vitamin A, Vitamin D, potassium and riboflavin. One cup of milk contains about 122 calories.

Soy milk and oat milk are similar to milk nutritionally.

The closest vegan nutritional substitutes to milk include soy milk, oat milk and kumquat.

We compared the key nutrients in milk (calcium, protein, Vitamin A, Vitamin D, potassium and riboflavin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Soy Milk, Oat Milk, Almonds, Black Beans, Tofu, Soy Sauce, Wild Rice, Silken Tofu

fruits: Kumquat

plants and vegetables: Alfalfa Sprouts, Nori, Bean Sprouts, Capers, Spirulina, Scallion, Broccoli, Asparagus, Edamame, Sprouted Peas, Green Bean

The details of the top vegan 20 foods most nutritionally similar to milk are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to milk. Soy milk, oat milk, almonds, black beans and tofu are all high in calcium, protein, Vitamin A, Vitamin D, potassium and or riboflavin.

Soy Milk

Similarity: > 90%

Soy milk is also high in calcium and contains some of the same nutrients. Also, soy milk contains more dietary fiber, Vitamin A and Vitamin B12 than milk.

For 100 grams of milk and soy milk:

Milk (3/8 cup)		Soy Milk (3/8 cup)
120	calcium (MG)	123
3.3	protein (G)	2.6
55	Vitamin A (UG)	55
49	Vitamin D (IU)	0
140	potassium (MG)	122
0.19	riboflavin (MG)	0.18

However, milk does contain more Vitamin D and pantothenic acid than soy milk by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	43
0	dietary fiber (G)	0.2
5.1	sugar (G)	3.7
1.3	saturated fat (G)	0.21
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	55
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.11
0.02	iron (MG)	0.42
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	0.43
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	9
0.53	Vitamin B12 (UG)	0.85

0.922 | 0.922 | 1.25 Complete Comparison:
Soy Milk vs. Milk

Oat Milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber than milk.

For 100 grams of milk and oat milk:

Milk (3/8 cup)		Oat Milk (about 3/8 cup)
120	calcium (MG)	125
3.3	protein (G)	1.3
55	Vitamin A (UG)	0
49	Vitamin D (IU)	33
140	potassium (MG)	35
0.19	riboflavin (MG)	0.14

However, milk does contain more protein, Vitamin A, Vitamin D and potassium than oat milk by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	38
0	dietary fiber (G)	0.8
5.1	sugar (G)	2.1
1.3	saturated fat (G)	0
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	0
49	Vitamin D (IU)	33
0.03	Vitamin E (MG)	0
0.02	iron (MG)	0.3
0.04	thiamin (MG)	0
0.09	niacin (MG)	0
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	0
0.53	Vitamin B12 (UG)	0.38

0.907 | 0.907 | 0.82 Complete Comparison:
Oat Milk vs. Milk

Almonds

Similarity: 80%

More nutritionally dense than milk, almonds are also high in calcium and contains some of the same nutrients. Also, almonds contains more dietary fiber, protein and Vitamin E than milk.

For 100 grams of milk and almonds:

Milk (3/8 cup)		Almonds (3/4 cup)
120	calcium (MG)	269
3.3	protein (G)	21
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	733
0.19	riboflavin (MG)	1.1

However, milk does contain more Vitamin A, Vitamin D and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	579
0	dietary fiber (G)	13
5.1	sugar (G)	4.4
1.3	saturated fat (G)	3.8
0.09	trans fat (G)	0.02
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	26
0.02	iron (MG)	3.7
0.04	thiamin (MG)	0.21
0.09	niacin (MG)	3.6
0.36	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.14
5	folate (UG)	44
0.53	Vitamin B12 (UG)	0

0.795 | 0.795 | 8.65 Complete Comparison:
Almonds vs. Milk

Black Beans

Similarity: 78%

Black beans contain nutrients similar to milk, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, protein, Vitamin C and iron than milk.

For 100 grams of milk and black beans:

Milk (3/8 cup)		Black Beans (about 3/8 cup)
120	calcium (MG)	35
3.3	protein (G)	6
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	308
0.19	riboflavin (MG)	0.12

However, milk does contain more Vitamin A, Vitamin D and calcium than black beans by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	91
0	dietary fiber (G)	6.9
5.1	sugar (G)	0.23
1.3	saturated fat (G)	0.08
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	2.7
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.62
0.02	iron (MG)	1.9
0.04	thiamin (MG)	0.14
0.09	niacin (MG)	0.62
0.36	pantothenic acid (MG)	0.18
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	61
0.53	Vitamin B12 (UG)	0

0.776 | 0.776 | 1.89 Complete Comparison:
Black Beans vs. Milk

Tofu

Similarity: 77%

Tofu is also high in calcium and contains some of the same nutrients. Also, tofu contains more dietary fiber, protein and iron than milk.

For 100 grams of milk and tofu:

Milk (3/8 cup)		Tofu (3/8 cup)
120	calcium (MG)	350
3.3	protein (G)	8.1
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	121
0.19	riboflavin (MG)	0.05

However, milk does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than tofu by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	76
0	dietary fiber (G)	0.3
5.1	sugar (G)	0.62
1.3	saturated fat (G)	0.69
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0.1
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.01
0.02	iron (MG)	5.4
0.04	thiamin (MG)	0.08
0.09	niacin (MG)	0.2
0.36	pantothenic acid (MG)	0.07
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	15
0.53	Vitamin B12 (UG)	0

0.769 | 0.769 | 2.08 Complete Comparison:
Tofu vs. Milk

Soy Sauce

Similarity: 77%

Soy sauce contains nutrients similar to milk, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, protein, iron, potassium and niacin than milk.

For 100 grams of milk and soy sauce:

Milk (3/8 cup)		Soy Sauce (6 tbsps)
120	calcium (MG)	33
3.3	protein (G)	8.1
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	435
0.19	riboflavin (MG)	0.17

However, milk does contain more Vitamin A, Vitamin D and calcium than soy sauce by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	53
0	dietary fiber (G)	0.8
5.1	sugar (G)	0.4
1.3	saturated fat (G)	0.07
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0
0.02	iron (MG)	1.5
0.04	thiamin (MG)	0.03
0.09	niacin (MG)	2.2
0.36	pantothenic acid (MG)	0.3
0.04	Vitamin B6 (MG)	0.15
5	folate (UG)	14
0.53	Vitamin B12 (UG)	0

0.766 | 0.766 | 2.26 Complete Comparison:
Soy Sauce vs. Milk

Wild Rice

Similarity: 76%

Wild rice contains nutrients similar to milk, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than milk.

For 100 grams of milk and wild rice:

Milk (3/8 cup)		Wild Rice (5/8 cup)
120	calcium (MG)	3
3.3	protein (G)	4
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	101
0.19	riboflavin (MG)	0.09

However, milk does contain more Vitamin A, Vitamin D and calcium than wild rice by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	101
0	dietary fiber (G)	1.8
5.1	sugar (G)	0.73
1.3	saturated fat (G)	0.05
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.24
0.02	iron (MG)	0.6
0.04	thiamin (MG)	0.05
0.09	niacin (MG)	1.3
0.36	pantothenic acid (MG)	0.15
0.04	Vitamin B6 (MG)	0.14
5	folate (UG)	26
0.53	Vitamin B12 (UG)	0

0.757 | 0.757 | 1.37 Complete Comparison:
Wild Rice vs. Milk

Silken Tofu

Similarity: 76%

Silken tofu is also high in calcium and contains some of the same nutrients. Moreover, silken tofu contains more dietary fiber, protein, Vitamin C, iron and folate than milk.

For 100 grams of milk and silken tofu:

Milk (3/8 cup)		Silken Tofu (7/8 piece)
120	calcium (MG)	111
3.3	protein (G)	7.2
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	120
0.19	riboflavin (MG)	0.04

However, milk does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than silken tofu by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	61
0	dietary fiber (G)	0.2
5.1	sugar (G)	0.7
1.3	saturated fat (G)	0.53
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	0.2
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.01
0.02	iron (MG)	1.1
0.04	thiamin (MG)	0.05
0.09	niacin (MG)	0.54
0.36	pantothenic acid (MG)	0.05
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	44
0.53	Vitamin B12 (UG)	0

0.755 | 0.755 | 1.45 Complete Comparison:
Silken Tofu vs. Milk

fruits

Kumquat

Similarity: 83%

Kumquat is also high in calcium and contains some of the same nutrients. Also, kumquat contains more dietary fiber, Vitamin C and iron than milk.

For 100 grams of milk and kumquat:

Milk (3/8 cup)		Kumquat (5 fruits)
120	calcium (MG)	62
3.3	protein (G)	1.9
55	Vitamin A (UG)	15
49	Vitamin D (IU)	0
140	potassium (MG)	186
0.19	riboflavin (MG)	0.09

However, milk does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than kumquat by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	71
0	dietary fiber (G)	6.5
5.1	sugar (G)	9.4
1.3	saturated fat (G)	0.1
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	44
55	Vitamin A (UG)	15
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.15
0.02	iron (MG)	0.86
0.04	thiamin (MG)	0.04
0.09	niacin (MG)	0.43
0.36	pantothenic acid (MG)	0.21
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	17
0.53	Vitamin B12 (UG)	0

0.825 | 0.825 | 1.66 Complete Comparison:
Kumquat vs. Milk

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to milk. Alfalfa sprouts, nori, bean sprouts, capers and spirulina are all high in calcium, protein, Vitamin A, Vitamin D, potassium and or riboflavin.

Alfalfa Sprouts

Similarity: 81%

Alfalfa sprouts contain nutrients similar to milk, but in smaller amounts overall. Moreover, alfalfa sprouts contains more dietary fiber, Vitamin C, iron and folate than milk.

For 100 grams of milk and alfalfa sprouts:

Milk (3/8 cup)		Alfalfa Sprouts (3 cups)
120	calcium (MG)	32
3.3	protein (G)	4
55	Vitamin A (UG)	8
49	Vitamin D (IU)	0
140	potassium (MG)	79
0.19	riboflavin (MG)	0.13

However, milk does contain more Vitamin A and Vitamin D than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	23
0	dietary fiber (G)	1.9
5.1	sugar (G)	0.2
1.3	saturated fat (G)	0.07
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	8.2
55	Vitamin A (UG)	8
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.02
0.02	iron (MG)	0.96
0.04	thiamin (MG)	0.08
0.09	niacin (MG)	0.48
0.36	pantothenic acid (MG)	0.56
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	36
0.53	Vitamin B12 (UG)	0

0.805 | 0.805 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Milk

Nori

Similarity: 80%

More nutritionally dense than milk, nori is also high in calcium and contains some of the same nutrients. Moreover, nori contains more dietary fiber, protein, Vitamin C, Vitamin A and iron than milk.

For 100 grams of milk and nori:

Milk (3/8 cup)		Nori (38 bags)
120	calcium (MG)	70
3.3	protein (G)	5.8
55	Vitamin A (UG)	260
49	Vitamin D (IU)	0
140	potassium (MG)	356
0.19	riboflavin (MG)	0.45

However, milk does contain more Vitamin D and Vitamin B12 than nori by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	35
0	dietary fiber (G)	0.3
5.1	sugar (G)	0.49
1.3	saturated fat (G)	0.06
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	39
55	Vitamin A (UG)	260
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	1
0.02	iron (MG)	1.8
0.04	thiamin (MG)	0.1
0.09	niacin (MG)	1.5
0.36	pantothenic acid (MG)	0.52
0.04	Vitamin B6 (MG)	0.16
5	folate (UG)	146
0.53	Vitamin B12 (UG)	0

0.802 | 0.802 | 3.47 Complete Comparison:
Nori vs. Milk

Bean Sprouts

Similarity: 80%

Bean sprouts contain nutrients similar to milk, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, Vitamin C, iron and folate than milk.

For 100 grams of milk and bean sprouts:

Milk (3/8 cup)		Bean Sprouts (1 cup)
120	calcium (MG)	13
3.3	protein (G)	3
55	Vitamin A (UG)	1
49	Vitamin D (IU)	0
140	potassium (MG)	149
0.19	riboflavin (MG)	0.12

However, milk does contain more Vitamin A, Vitamin D and calcium than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	30
0	dietary fiber (G)	1.8
5.1	sugar (G)	4.1
1.3	saturated fat (G)	0.05
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	13
55	Vitamin A (UG)	1
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.1
0.02	iron (MG)	0.91
0.04	thiamin (MG)	0.08
0.09	niacin (MG)	0.75
0.36	pantothenic acid (MG)	0.38
0.04	Vitamin B6 (MG)	0.09
5	folate (UG)	61
0.53	Vitamin B12 (UG)	0

0.797 | 0.797 | 1.7 Complete Comparison:
Bean Sprouts vs. Milk

Capers

Similarity: 79%

Capers contain nutrients similar to milk, but in smaller amounts overall. Also, capers contains more dietary fiber, Vitamin C and iron than milk.

For 100 grams of milk and capers:

Milk (3/8 cup)		Capers (12 tbsps)
120	calcium (MG)	40
3.3	protein (G)	2.4
55	Vitamin A (UG)	7
49	Vitamin D (IU)	0
140	potassium (MG)	40
0.19	riboflavin (MG)	0.14

However, milk does contain more Vitamin A and Vitamin D than capers by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	23
0	dietary fiber (G)	3.2
5.1	sugar (G)	0.41
1.3	saturated fat (G)	0.23
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	4.3
55	Vitamin A (UG)	7
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.88
0.02	iron (MG)	1.7
0.04	thiamin (MG)	0.02
0.09	niacin (MG)	0.65
0.36	pantothenic acid (MG)	0.03
0.04	Vitamin B6 (MG)	0.02
5	folate (UG)	23
0.53	Vitamin B12 (UG)	0

0.794 | 0.794 | 1.27 Complete Comparison:
Capers vs. Milk

Spirulina

Similarity: 79%

More nutritionally dense than milk, spirulina is also high in calcium and contains some of the same nutrients. Also, spirulina contains more dietary fiber, protein and Vitamin C than milk.

For 100 grams of milk and spirulina:

Milk (3/8 cup)		Spirulina (14 tbsps)
120	calcium (MG)	120
3.3	protein (G)	57
55	Vitamin A (UG)	29
49	Vitamin D (IU)	0
140	potassium (MG)	1363
0.19	riboflavin (MG)	3.7

However, milk does contain more Vitamin A, Vitamin D and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	290
0	dietary fiber (G)	3.6
5.1	sugar (G)	3.1
1.3	saturated fat (G)	2.7
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	10
55	Vitamin A (UG)	29
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	5
0.02	iron (MG)	29
0.04	thiamin (MG)	2.4
0.09	niacin (MG)	13
0.36	pantothenic acid (MG)	3.5
0.04	Vitamin B6 (MG)	0.36
5	folate (UG)	94
0.53	Vitamin B12 (UG)	0

0.788 | 0.788 | 10.32 Complete Comparison:
Spirulina vs. Milk

Scallion

Similarity: 78%

Scallion is also high in calcium and contains some of the same nutrients. Moreover, scallion contains more dietary fiber, Vitamin C, iron, potassium and folate than milk.

For 100 grams of milk and scallion:

Milk (3/8 cup)		Scallion (1 cup)
120	calcium (MG)	72
3.3	protein (G)	1.8
55	Vitamin A (UG)	50
49	Vitamin D (IU)	0
140	potassium (MG)	276
0.19	riboflavin (MG)	0.08

However, milk does contain more Vitamin D, riboflavin and Vitamin B12 than scallion by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	32
0	dietary fiber (G)	2.6
5.1	sugar (G)	2.3
1.3	saturated fat (G)	0.03
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	19
55	Vitamin A (UG)	50
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.55
0.02	iron (MG)	1.5
0.04	thiamin (MG)	0.06
0.09	niacin (MG)	0.53
0.36	pantothenic acid (MG)	0.08
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	64
0.53	Vitamin B12 (UG)	0

0.782 | 0.782 | 2.47 Complete Comparison:
Scallion vs. Milk

Broccoli

Similarity: 78%

More nutritionally dense than milk, broccoli is also high in calcium and contains some of the same nutrients. Moreover, broccoli contains more dietary fiber, Vitamin C, iron, potassium and Vitamin B6 than milk.

For 100 grams of milk and broccoli:

Milk (3/8 cup)		Broccoli (1 cup)
120	calcium (MG)	47
3.3	protein (G)	2.8
55	Vitamin A (UG)	31
49	Vitamin D (IU)	0
140	potassium (MG)	316
0.19	riboflavin (MG)	0.12

However, milk does contain more Vitamin A, Vitamin D and Vitamin B12 than broccoli by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	34
0	dietary fiber (G)	2.6
5.1	sugar (G)	1.7
1.3	saturated fat (G)	0.11
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	89
55	Vitamin A (UG)	31
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.78
0.02	iron (MG)	0.73
0.04	thiamin (MG)	0.07
0.09	niacin (MG)	0.64
0.36	pantothenic acid (MG)	0.57
0.04	Vitamin B6 (MG)	0.18
5	folate (UG)	63
0.53	Vitamin B12 (UG)	0

0.775 | 0.775 | 3.53 Complete Comparison:
Broccoli vs. Milk

Asparagus

Similarity: 78%

Asparagus contain nutrients similar to milk, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin C, iron, potassium and thiamin than milk.

For 100 grams of milk and asparagus:

Milk (3/8 cup)		Asparagus (3/4 cup)
120	calcium (MG)	24
3.3	protein (G)	2.2
55	Vitamin A (UG)	38
49	Vitamin D (IU)	0
140	potassium (MG)	202
0.19	riboflavin (MG)	0.14

However, milk does contain more Vitamin D, calcium and Vitamin B12 than asparagus by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	20
0	dietary fiber (G)	2.1
5.1	sugar (G)	1.9
1.3	saturated fat (G)	0.04
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	5.6
55	Vitamin A (UG)	38
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	1.1
0.02	iron (MG)	2.1
0.04	thiamin (MG)	0.14
0.09	niacin (MG)	0.98
0.36	pantothenic acid (MG)	0.27
0.04	Vitamin B6 (MG)	0.09
5	folate (UG)	52
0.53	Vitamin B12 (UG)	0

0.775 | 0.775 | 1.95 Complete Comparison:
Asparagus vs. Milk

Edamame

Similarity: 77%

More nutritionally dense than milk, edamame is also high in calcium and contains some of the same nutrients. Moreover, edamame contains more dietary fiber, protein, Vitamin C and iron than milk.

For 100 grams of milk and edamame:

Milk (3/8 cup)		Edamame (5/8 cup)
120	calcium (MG)	63
3.3	protein (G)	12
55	Vitamin A (UG)	15
49	Vitamin D (IU)	0
140	potassium (MG)	436
0.19	riboflavin (MG)	0.16

However, milk does contain more Vitamin A, Vitamin D and Vitamin B12 than edamame by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	121
0	dietary fiber (G)	5.2
5.1	sugar (G)	2.2
1.3	saturated fat (G)	0.62
0.09	trans fat (G)	0.01
0.2	Vitamin C (MG)	6.1
55	Vitamin A (UG)	15
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.68
0.02	iron (MG)	2.3
0.04	thiamin (MG)	0.2
0.09	niacin (MG)	0.92
0.36	pantothenic acid (MG)	0.4
0.04	Vitamin B6 (MG)	0.1
5	folate (UG)	311
0.53	Vitamin B12 (UG)	0

0.768 | 0.768 | 3.97 Complete Comparison:
Edamame vs. Milk

Sprouted Peas

Similarity: 77%

More nutritionally dense than milk, sprouted peas contain nutrients similar to milk, but in smaller amounts overall. Moreover, sprouted peas contains more protein, Vitamin C, iron and potassium than milk.

For 100 grams of milk and sprouted peas:

Milk (3/8 cup)		Sprouted Peas (7/8 cup)
120	calcium (MG)	36
3.3	protein (G)	8.8
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
140	potassium (MG)	381
0.19	riboflavin (MG)	0.16

However, milk does contain more Vitamin A, Vitamin D and calcium than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	124
5.1	sugar (G)	0
1.3	saturated fat (G)	0.12
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	10
55	Vitamin A (UG)	0
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0
0.02	iron (MG)	2.3
0.04	thiamin (MG)	0.23
0.09	niacin (MG)	3.1
0.36	pantothenic acid (MG)	1
0.04	Vitamin B6 (MG)	0.27
5	folate (UG)	144
0.53	Vitamin B12 (UG)	0

0.766 | 0.766 | 2.96 Complete Comparison:
Sprouted Peas vs. Milk

Green Bean

Similarity: 75%

Green bean contains nutrients similar to milk, but in smaller amounts overall. Moreover, green bean contains more dietary fiber, Vitamin C, iron, potassium and Vitamin B6 than milk.

For 100 grams of milk and green bean:

Milk (3/8 cup)		Green Bean (1 cup)
120	calcium (MG)	37
3.3	protein (G)	1.8
55	Vitamin A (UG)	35
49	Vitamin D (IU)	0
140	potassium (MG)	211
0.19	riboflavin (MG)	0.1

However, milk does contain more Vitamin A, Vitamin D, calcium and riboflavin than green bean by weight.

Here is a comparison of the rest of nutrients:

50	calories (KCAL)	31
0	dietary fiber (G)	2.7
5.1	sugar (G)	3.3
1.3	saturated fat (G)	0.05
0.09	trans fat (G)	0
0.2	Vitamin C (MG)	12
55	Vitamin A (UG)	35
49	Vitamin D (IU)	0
0.03	Vitamin E (MG)	0.41
0.02	iron (MG)	1
0.04	thiamin (MG)	0.08
0.09	niacin (MG)	0.73
0.36	pantothenic acid (MG)	0.23
0.04	Vitamin B6 (MG)	0.14
5	folate (UG)	33
0.53	Vitamin B12 (UG)	0

0.753 | 0.753 | 1.85 Complete Comparison:
Green Bean vs. Milk

Other Nutritional Substitutes

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