How many calories are in one cup of whole milk?

Whole milk has 149 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one cup of whole milk?

An excellent source of protein, a single cup of Whole Milk contains 15% of recommended daily values or 7.7 grams of protein. However, the protein in whole milk is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in whole milk?

Whole milk is an excellent source of many nutrients, including Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of protein.

Does whole milk contain omega 3 fatty acids?

Whole milk is a source of healthy omega-3 fatty acids, containing a total of 0.18 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to whole milk in cooking?

Milk, whipping cream, heavy cream and butter, unsalted are similar to, or commonly paired with whole milk in cooking and recipes.

Food with Nutrition Similar to Whole Milk

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Summary
Similar dairy
Similar vegan
Other Similar Foods

Whole Milk source

Similar to Whole Milk

A common dairy product, whole milk is an excellent source of calcium. It also has significant amounts of protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12. One cup of whole milk contains about 149 calories.

Many foods are similar nutritionally to whole milk, including buttermilk, yogurt, ricotta cheese and feta cheese.

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

Unsurprisingly, the nutritional profiles of milk and skim milk are almost identical to whole milk.

We compared the key nutrients in whole milk (calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Buttermilk, Milk, Skim Milk, Yogurt, Ricotta Cheese, Feta Cheese, Vanilla Ice Cream, Egg Yolk, Boiled Egg, Egg, Fried Egg, Half and Half, Kefir, Sour Cream, Greek Yogurt

vegan: Chocolate Ice Cream, Soy Milk, Oat Milk

other: Quarter Pounder

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

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to whole milk. Buttermilk, milk, skim milk, yogurt and ricotta cheese are all high in calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and or Vitamin B12.

Buttermilk

Similarity: > 99%

Buttermilk is also high in calcium and contains some of the same nutrients. Moreover, buttermilk contains more Vitamin E, iron, Vitamin B6 and folate than whole milk.

For 100 grams of whole milk and buttermilk:

Whole Milk (3/8 cup)		Buttermilk (3/8 cup)
113	calcium (MG)	115
3.2	protein (G)	3.2
46	Vitamin A (UG)	47
51	Vitamin D (IU)	52
132	potassium (MG)	135
0.17	riboflavin (MG)	0.17
0.45	Vitamin B12 (UG)	0.46

However, whole milk

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	62
5.1	sugar (G)	4.9
1.9	saturated fat (G)	1.9
46	Vitamin A (UG)	47
51	Vitamin D (IU)	52
0.07	Vitamin E (MG)	0.07
0.03	iron (MG)	0.03
0.05	thiamin (MG)	0.05
0.09	niacin (MG)	0.09
0.37	pantothenic acid (MG)	0.38
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.45	Vitamin B12 (UG)	0.46

1 | 1 | 1.31 Complete Comparison:
Buttermilk vs. Whole Milk

Milk

Similarity: > 99%

Milk is also high in calcium and contains some of the same nutrients. Also, milk contains more folate than whole milk.

For 100 grams of whole milk and milk:

Whole Milk (3/8 cup)		Milk (3/8 cup)
113	calcium (MG)	120
3.2	protein (G)	3.3
46	Vitamin A (UG)	55
51	Vitamin D (IU)	49
132	potassium (MG)	140
0.17	riboflavin (MG)	0.19
0.45	Vitamin B12 (UG)	0.53

However, whole milk

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	50
5.1	sugar (G)	5.1
1.9	saturated fat (G)	1.3
0	trans fat (G)	0.09
0	Vitamin C (MG)	0.2
46	Vitamin A (UG)	55
51	Vitamin D (IU)	49
0.07	Vitamin E (MG)	0.03
0.03	iron (MG)	0.02
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.09
0.37	pantothenic acid (MG)	0.36
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.45	Vitamin B12 (UG)	0.53

0.998 | 0.998 | 1.33 Complete Comparison:
Milk vs. Whole Milk

Skim Milk

Similarity: > 99%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more iron and folate than whole milk.

For 100 grams of whole milk and skim milk:

Whole Milk (3/8 cup)		Skim Milk (3/8 cup)
113	calcium (MG)	122
3.2	protein (G)	3.4
46	Vitamin A (UG)	61
51	Vitamin D (IU)	47
132	potassium (MG)	156
0.17	riboflavin (MG)	0.18
0.45	Vitamin B12 (UG)	0.5

However, whole milk does contain more than skim milk by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	34
5.1	sugar (G)	5.1
1.9	saturated fat (G)	0.06
46	Vitamin A (UG)	61
51	Vitamin D (IU)	47
0.07	Vitamin E (MG)	0.01
0.03	iron (MG)	0.03
0.05	thiamin (MG)	0.05
0.09	niacin (MG)	0.09
0.37	pantothenic acid (MG)	0.36
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.45	Vitamin B12 (UG)	0.5

0.998 | 0.998 | 1.3 Complete Comparison:
Skim Milk vs. Whole Milk

Yogurt

Similarity: > 95%

Yogurt is also high in calcium and contains some of the same nutrients.

For 100 grams of whole milk and yogurt:

Whole Milk (3/8 cup)		Yogurt (5/8 container)
113	calcium (MG)	121
3.2	protein (G)	3.5
46	Vitamin A (UG)	27
51	Vitamin D (IU)	2
132	potassium (MG)	155
0.17	riboflavin (MG)	0.14
0.45	Vitamin B12 (UG)	0.37

However, whole milk does contain more Vitamin D than yogurt by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	61
5.1	sugar (G)	4.7
1.9	saturated fat (G)	2.1
0	Vitamin C (MG)	0.5
46	Vitamin A (UG)	27
51	Vitamin D (IU)	2
0.07	Vitamin E (MG)	0.06
0.03	iron (MG)	0.05
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.08
0.37	pantothenic acid (MG)	0.39
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	7
0.45	Vitamin B12 (UG)	0.37

0.965 | 0.965 | 1.15 Complete Comparison:
Yogurt vs. Whole Milk

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in calcium and contains some of the same nutrients. Also, ricotta cheese contains more protein, trans fat and Vitamin A than whole milk.

For 100 grams of whole milk and ricotta cheese:

Whole Milk (3/8 cup)		Ricotta Cheese (3.5 ounces)
113	calcium (MG)	206
3.2	protein (G)	7.5
46	Vitamin A (UG)	120
51	Vitamin D (IU)	10
132	potassium (MG)	219
0.17	riboflavin (MG)	0.3
0.45	Vitamin B12 (UG)	0.85

However, whole milk does contain more Vitamin D than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	150
5.1	sugar (G)	0.27
1.9	saturated fat (G)	6.4
0	trans fat (G)	0.33
46	Vitamin A (UG)	120
51	Vitamin D (IU)	10
0.07	Vitamin E (MG)	0.11
0.03	iron (MG)	0.13
0.05	thiamin (MG)	0.01
0.09	niacin (MG)	0.14
0.37	pantothenic acid (MG)	0.46
0.04	Vitamin B6 (MG)	0.1
5	folate (UG)	4
0.45	Vitamin B12 (UG)	0.85

0.964 | 0.964 | 2.22 Complete Comparison:
Ricotta Cheese vs. Whole Milk

Feta Cheese

Similarity: > 95%

More nutritionally dense than whole milk, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and iron than whole milk.

For 100 grams of whole milk and feta cheese:

Whole Milk (3/8 cup)		Feta Cheese (5/8 cup)
113	calcium (MG)	493
3.2	protein (G)	14
46	Vitamin A (UG)	125
51	Vitamin D (IU)	16
132	potassium (MG)	62
0.17	riboflavin (MG)	0.84
0.45	Vitamin B12 (UG)	1.7

However, whole milk does contain more Vitamin D and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	265
5.1	sugar (G)	0
1.9	saturated fat (G)	13
46	Vitamin A (UG)	125
51	Vitamin D (IU)	16
0.07	Vitamin E (MG)	0.18
0.03	iron (MG)	0.65
0.05	thiamin (MG)	0.15
0.09	niacin (MG)	0.99
0.37	pantothenic acid (MG)	0.97
0.04	Vitamin B6 (MG)	0.42
5	folate (UG)	32
0.45	Vitamin B12 (UG)	1.7

0.956 | 0.956 | 5.04 Complete Comparison:
Feta Cheese vs. Whole Milk

Vanilla Ice Cream

Similarity: > 95%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than whole milk.

For 100 grams of whole milk and vanilla ice cream:

Whole Milk (3/8 cup)		Vanilla Ice Cream (1.5 serving)
113	calcium (MG)	128
3.2	protein (G)	3.5
46	Vitamin A (UG)	118
51	Vitamin D (IU)	8
132	potassium (MG)	199
0.17	riboflavin (MG)	0.24
0.45	Vitamin B12 (UG)	0.39

However, whole milk does contain more Vitamin D than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	207
0	dietary fiber (G)	0.7
5.1	sugar (G)	21
1.9	saturated fat (G)	6.8
0	Vitamin C (MG)	0.6
46	Vitamin A (UG)	118
51	Vitamin D (IU)	8
0.07	Vitamin E (MG)	0.3
0.03	iron (MG)	0.09
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.12
0.37	pantothenic acid (MG)	0.58
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	5
0.45	Vitamin B12 (UG)	0.39

0.952 | 0.952 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Whole Milk

Egg Yolk

Similarity: > 95%

More nutritionally dense than whole milk, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than whole milk.

For 100 grams of whole milk and egg yolk:

Whole Milk (3/8 cup)		Egg Yolk (6 large)
113	calcium (MG)	129
3.2	protein (G)	16
46	Vitamin A (UG)	381
51	Vitamin D (IU)	218
132	potassium (MG)	109
0.17	riboflavin (MG)	0.53
0.45	Vitamin B12 (UG)	2

However, whole milk does contain more than egg yolk by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	322
5.1	sugar (G)	0.56
1.9	saturated fat (G)	9.6
46	Vitamin A (UG)	381
51	Vitamin D (IU)	218
0.07	Vitamin E (MG)	2.6
0.03	iron (MG)	2.7
0.05	thiamin (MG)	0.18
0.09	niacin (MG)	0.02
0.37	pantothenic acid (MG)	3
0.04	Vitamin B6 (MG)	0.35
5	folate (UG)	146
0.45	Vitamin B12 (UG)	2

0.949 | 0.949 | 6.97 Complete Comparison:
Egg Yolk vs. Whole Milk

Boiled Egg

Similarity: > 95%

More nutritionally dense than whole milk, boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than whole milk.

For 100 grams of whole milk and boiled egg:

Whole Milk (3/8 cup)		Boiled Egg (3/4 cup)
113	calcium (MG)	50
3.2	protein (G)	13
46	Vitamin A (UG)	149
51	Vitamin D (IU)	87
132	potassium (MG)	126
0.17	riboflavin (MG)	0.51
0.45	Vitamin B12 (UG)	1.1

However, whole milk

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	155
5.1	sugar (G)	1.1
1.9	saturated fat (G)	3.3
46	Vitamin A (UG)	149
51	Vitamin D (IU)	87
0.07	Vitamin E (MG)	1
0.03	iron (MG)	1.2
0.05	thiamin (MG)	0.07
0.09	niacin (MG)	0.06
0.37	pantothenic acid (MG)	1.4
0.04	Vitamin B6 (MG)	0.12
5	folate (UG)	44
0.45	Vitamin B12 (UG)	1.1

0.946 | 0.946 | 3.59 Complete Comparison:
Boiled Egg vs. Whole Milk

Egg

Similarity: > 90%

More nutritionally dense than whole milk, egg is also high in calcium and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and Vitamin D than whole milk.

For 100 grams of whole milk and egg:

Whole Milk (3/8 cup)		Egg (2 large)
113	calcium (MG)	56
3.2	protein (G)	13
46	Vitamin A (UG)	160
51	Vitamin D (IU)	82
132	potassium (MG)	138
0.17	riboflavin (MG)	0.46
0.45	Vitamin B12 (UG)	0.89

However, whole milk does contain more than egg by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	143
5.1	sugar (G)	0.37
1.9	saturated fat (G)	3.1
0	trans fat (G)	0.04
46	Vitamin A (UG)	160
51	Vitamin D (IU)	82
0.07	Vitamin E (MG)	1.1
0.03	iron (MG)	1.8
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.08
0.37	pantothenic acid (MG)	1.5
0.04	Vitamin B6 (MG)	0.17
5	folate (UG)	47
0.45	Vitamin B12 (UG)	0.89

0.933 | 0.933 | 3.59 Complete Comparison:
Egg vs. Whole Milk

Fried Egg

Similarity: > 90%

More nutritionally dense than whole milk, fried egg is also high in calcium and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and Vitamin D than whole milk.

For 100 grams of whole milk and fried egg:

Whole Milk (3/8 cup)		Fried Egg (2.25 large)
113	calcium (MG)	62
3.2	protein (G)	14
46	Vitamin A (UG)	219
51	Vitamin D (IU)	88
132	potassium (MG)	152
0.17	riboflavin (MG)	0.5
0.45	Vitamin B12 (UG)	0.97

However, whole milk does contain more than fried egg by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	196
5.1	sugar (G)	0.4
1.9	saturated fat (G)	4.3
0	trans fat (G)	0.04
46	Vitamin A (UG)	219
51	Vitamin D (IU)	88
0.07	Vitamin E (MG)	1.3
0.03	iron (MG)	1.9
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.08
0.37	pantothenic acid (MG)	1.7
0.04	Vitamin B6 (MG)	0.18
5	folate (UG)	51
0.45	Vitamin B12 (UG)	0.97

0.933 | 0.933 | 4.12 Complete Comparison:
Fried Egg vs. Whole Milk

Half and Half

Similarity: > 90%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more trans fat, Vitamin C and Vitamin A than whole milk.

For 100 grams of whole milk and half and half:

Whole Milk (3/8 cup)		Half and Half (3.5 fls)
113	calcium (MG)	107
3.2	protein (G)	3.1
46	Vitamin A (UG)	97
51	Vitamin D (IU)	2
132	potassium (MG)	132
0.17	riboflavin (MG)	0.19
0.45	Vitamin B12 (UG)	0.19

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	131
5.1	sugar (G)	4.1
1.9	saturated fat (G)	7
0	trans fat (G)	0.46
0	Vitamin C (MG)	0.9
46	Vitamin A (UG)	97
51	Vitamin D (IU)	2
0.07	Vitamin E (MG)	0.25
0.03	iron (MG)	0.05
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.11
0.37	pantothenic acid (MG)	0.54
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	3
0.45	Vitamin B12 (UG)	0.19

0.926 | 0.926 | 1.4 Complete Comparison:
Half and Half vs. Whole Milk

Kefir

Similarity: > 90%

Kefir is also high in calcium and contains some of the same nutrients. Also, kefir contains more Vitamin A than whole milk.

For 100 grams of whole milk and kefir:

Whole Milk (3/8 cup)		Kefir (3/8 cup)
113	calcium (MG)	130
3.2	protein (G)	3.8
46	Vitamin A (UG)	171
51	Vitamin D (IU)	41
132	potassium (MG)	164
0.17	riboflavin (MG)	0.14
0.45	Vitamin B12 (UG)	0.29

However, whole milk does contain more Vitamin B12 than kefir by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	43
5.1	sugar (G)	4.6
1.9	saturated fat (G)	0.66
0	trans fat (G)	0.04
0	Vitamin C (MG)	0.2
46	Vitamin A (UG)	171
51	Vitamin D (IU)	41
0.07	Vitamin E (MG)	0.02
0.03	iron (MG)	0.04
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.15
0.37	pantothenic acid (MG)	0.39
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	13
0.45	Vitamin B12 (UG)	0.29

0.92 | 0.92 | 1.42 Complete Comparison:
Kefir vs. Whole Milk

Sour Cream

Similarity: > 90%

Sour cream is also high in calcium and contains some of the same nutrients. Also, sour cream contains more trans fat, Vitamin C and Vitamin A than whole milk.

For 100 grams of whole milk and sour cream:

Whole Milk (3/8 cup)		Sour Cream (8 tbsps)
113	calcium (MG)	101
3.2	protein (G)	2.4
46	Vitamin A (UG)	124
51	Vitamin D (IU)	0
132	potassium (MG)	125
0.17	riboflavin (MG)	0.17
0.45	Vitamin B12 (UG)	0.21

However, whole milk does contain more Vitamin D and Vitamin B12 than sour cream by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	198
5.1	sugar (G)	3.4
1.9	saturated fat (G)	10
0	trans fat (G)	0.8
0	Vitamin C (MG)	0.9
46	Vitamin A (UG)	124
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.38
0.03	iron (MG)	0.07
0.05	thiamin (MG)	0.02
0.09	niacin (MG)	0.09
0.37	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	6
0.45	Vitamin B12 (UG)	0.21

0.897 | 0.897 | 1.52 Complete Comparison:
Sour Cream vs. Whole Milk

Greek Yogurt

Similarity: 89%

Greek yogurt is also high in calcium and contains some of the same nutrients. Also, greek yogurt contains more protein, Vitamin C and Vitamin A than whole milk.

For 100 grams of whole milk and greek yogurt:

Whole Milk (3/8 cup)		Greek Yogurt (1/2 container)
113	calcium (MG)	115
3.2	protein (G)	10
46	Vitamin A (UG)	90
51	Vitamin D (IU)	0
132	potassium (MG)	141
0.17	riboflavin (MG)	0.23
0.45	Vitamin B12 (UG)	0.52

However, whole milk does contain more Vitamin D than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	73
5.1	sugar (G)	3.6
1.9	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
46	Vitamin A (UG)	90
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.04
0.03	iron (MG)	0.04
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.2
0.37	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	12
0.45	Vitamin B12 (UG)	0.52

0.894 | 0.894 | 1.79 Complete Comparison:
Greek Yogurt vs. Whole Milk

vegan

Chocolate Ice Cream

Similarity: > 90%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin C than whole milk.

For 100 grams of whole milk and chocolate ice cream:

Whole Milk (3/8 cup)		Chocolate Ice Cream (1.75 serving)
113	calcium (MG)	109
3.2	protein (G)	3.8
46	Vitamin A (UG)	118
51	Vitamin D (IU)	8
132	potassium (MG)	249
0.17	riboflavin (MG)	0.19
0.45	Vitamin B12 (UG)	0.29

However, whole milk does contain more Vitamin D and Vitamin B12 than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	216
0	dietary fiber (G)	1.2
5.1	sugar (G)	25
1.9	saturated fat (G)	6.8
0	Vitamin C (MG)	0.7
46	Vitamin A (UG)	118
51	Vitamin D (IU)	8
0.07	Vitamin E (MG)	0.3
0.03	iron (MG)	0.93
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.23
0.37	pantothenic acid (MG)	0.55
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	16
0.45	Vitamin B12 (UG)	0.29

0.935 | 0.935 | 2 Complete Comparison:
Chocolate Ice Cream vs. Whole Milk

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 and Vitamin B12 than whole milk.

For 100 grams of whole milk and soy milk:

Whole Milk (3/8 cup)		Soy Milk (3/8 cup)
113	calcium (MG)	123
3.2	protein (G)	2.6
46	Vitamin A (UG)	55
51	Vitamin D (IU)	0
132	potassium (MG)	122
0.17	riboflavin (MG)	0.18
0.45	Vitamin B12 (UG)	0.85

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	43
0	dietary fiber (G)	0.2
5.1	sugar (G)	3.7
1.9	saturated fat (G)	0.21
46	Vitamin A (UG)	55
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.11
0.03	iron (MG)	0.42
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.43
0.37	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	9
0.45	Vitamin B12 (UG)	0.85

0.899 | 0.899 | 1.25 Complete Comparison:
Soy Milk vs. Whole 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 whole milk.

For 100 grams of whole milk and oat milk:

Whole Milk (3/8 cup)		Oat Milk (about 3/8 cup)
113	calcium (MG)	125
3.2	protein (G)	1.3
46	Vitamin A (UG)	0
51	Vitamin D (IU)	33
132	potassium (MG)	35
0.17	riboflavin (MG)	0.14
0.45	Vitamin B12 (UG)	0.38

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	38
0	dietary fiber (G)	0.8
5.1	sugar (G)	2.1
1.9	saturated fat (G)	0
46	Vitamin A (UG)	0
51	Vitamin D (IU)	33
0.07	Vitamin E (MG)	0
0.03	iron (MG)	0.3
0.05	thiamin (MG)	0
0.09	niacin (MG)	0
0.37	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	0
0.45	Vitamin B12 (UG)	0.38

0.895 | 0.895 | 0.82 Complete Comparison:
Oat Milk vs. Whole Milk

other

Quarter Pounder

Similarity: 89%

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

For 100 grams of whole milk and quarter pounder:

Whole Milk (3/8 cup)		Quarter Pounder (5/8 burger)
113	calcium (MG)	84
3.2	protein (G)	14
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	227
0.17	riboflavin (MG)	0.34
0.45	Vitamin B12 (UG)	1.3

However, whole milk does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	244
0	dietary fiber (G)	1.6
5.1	sugar (G)	5.1
1.9	saturated fat (G)	4
0	Vitamin C (MG)	0.9
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
0.03	iron (MG)	2.4
0.05	thiamin (MG)	0.18
0.09	niacin (MG)	4.5
0.37	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	56
0.45	Vitamin B12 (UG)	1.3

0.891 | 0.891 | 3.23 Complete Comparison:
Quarter Pounder vs. Whole Milk

Other Nutritional Substitutes

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