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.

Vegan Food with Nutrition Similar to Whole Milk

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Summary
Similar nuts
Similar fruits
Similar plants

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 and riboflavin. One cup of whole milk contains about 149 calories.

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

We compared the key nutrients in whole 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, Mung Bean

fruits: Kumquat, Blackberry

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

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

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to whole 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 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

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

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

Almonds

Similarity: 81%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and almonds:

Whole Milk (3/8 cup)		Almonds (3/4 cup)
113	calcium (MG)	269
3.2	protein (G)	21
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	733
0.17	riboflavin (MG)	1.1

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	579
0	dietary fiber (G)	13
5.1	sugar (G)	4.4
1.9	saturated fat (G)	3.8
0	trans fat (G)	0.02
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	26
0.03	iron (MG)	3.7
0.05	thiamin (MG)	0.21
0.09	niacin (MG)	3.6
0.37	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.14
5	folate (UG)	44
0.45	Vitamin B12 (UG)	0

0.809 | 0.809 | 8.65 Complete Comparison:
Almonds vs. Whole Milk

Black Beans

Similarity: 80%

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

For 100 grams of whole milk and black beans:

Whole Milk (3/8 cup)		Black Beans (about 3/8 cup)
113	calcium (MG)	35
3.2	protein (G)	6
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	308
0.17	riboflavin (MG)	0.12

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	91
0	dietary fiber (G)	6.9
5.1	sugar (G)	0.23
1.9	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.62
0.03	iron (MG)	1.9
0.05	thiamin (MG)	0.14
0.09	niacin (MG)	0.62
0.37	pantothenic acid (MG)	0.18
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	61
0.45	Vitamin B12 (UG)	0

0.796 | 0.796 | 1.89 Complete Comparison:
Black Beans vs. Whole Milk

Tofu

Similarity: 79%

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

For 100 grams of whole milk and tofu:

Whole Milk (3/8 cup)		Tofu (3/8 cup)
113	calcium (MG)	350
3.2	protein (G)	8.1
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	121
0.17	riboflavin (MG)	0.05

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	76
0	dietary fiber (G)	0.3
5.1	sugar (G)	0.62
1.9	saturated fat (G)	0.69
0	Vitamin C (MG)	0.1
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.01
0.03	iron (MG)	5.4
0.05	thiamin (MG)	0.08
0.09	niacin (MG)	0.2
0.37	pantothenic acid (MG)	0.07
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	15
0.45	Vitamin B12 (UG)	0

0.787 | 0.787 | 2.08 Complete Comparison:
Tofu vs. Whole Milk

Soy Sauce

Similarity: 78%

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

For 100 grams of whole milk and soy sauce:

Whole Milk (3/8 cup)		Soy Sauce (6 tbsps)
113	calcium (MG)	33
3.2	protein (G)	8.1
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	435
0.17	riboflavin (MG)	0.17

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	53
0	dietary fiber (G)	0.8
5.1	sugar (G)	0.4
1.9	saturated fat (G)	0.07
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
0.03	iron (MG)	1.5
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	2.2
0.37	pantothenic acid (MG)	0.3
0.04	Vitamin B6 (MG)	0.15
5	folate (UG)	14
0.45	Vitamin B12 (UG)	0

0.782 | 0.782 | 2.26 Complete Comparison:
Soy Sauce vs. Whole Milk

Wild Rice

Similarity: 78%

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

For 100 grams of whole milk and wild rice:

Whole Milk (3/8 cup)		Wild Rice (5/8 cup)
113	calcium (MG)	3
3.2	protein (G)	4
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	101
0.17	riboflavin (MG)	0.09

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	101
0	dietary fiber (G)	1.8
5.1	sugar (G)	0.73
1.9	saturated fat (G)	0.05
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.24
0.03	iron (MG)	0.6
0.05	thiamin (MG)	0.05
0.09	niacin (MG)	1.3
0.37	pantothenic acid (MG)	0.15
0.04	Vitamin B6 (MG)	0.14
5	folate (UG)	26
0.45	Vitamin B12 (UG)	0

0.776 | 0.776 | 1.37 Complete Comparison:
Wild Rice vs. Whole Milk

Mung Bean

Similarity: 78%

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

For 100 grams of whole milk and mung bean:

Whole Milk (3/8 cup)		Mung Bean (1/2 cup)
113	calcium (MG)	132
3.2	protein (G)	24
46	Vitamin A (UG)	6
51	Vitamin D (IU)	0
132	potassium (MG)	1246
0.17	riboflavin (MG)	0.23

However, whole milk does contain more Vitamin A, Vitamin D and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	347
0	dietary fiber (G)	16
5.1	sugar (G)	6.6
1.9	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
46	Vitamin A (UG)	6
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.51
0.03	iron (MG)	6.7
0.05	thiamin (MG)	0.62
0.09	niacin (MG)	2.3
0.37	pantothenic acid (MG)	1.9
0.04	Vitamin B6 (MG)	0.38
5	folate (UG)	625
0.45	Vitamin B12 (UG)	0

0.775 | 0.775 | 7.63 Complete Comparison:
Mung Bean vs. Whole Milk

fruits

Kumquat

Similarity: 84%

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

For 100 grams of whole milk and kumquat:

Whole Milk (3/8 cup)		Kumquat (5 fruits)
113	calcium (MG)	62
3.2	protein (G)	1.9
46	Vitamin A (UG)	15
51	Vitamin D (IU)	0
132	potassium (MG)	186
0.17	riboflavin (MG)	0.09

However, whole 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:

61	calories (KCAL)	71
0	dietary fiber (G)	6.5
5.1	sugar (G)	9.4
1.9	saturated fat (G)	0.1
0	Vitamin C (MG)	44
46	Vitamin A (UG)	15
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.15
0.03	iron (MG)	0.86
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.43
0.37	pantothenic acid (MG)	0.21
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	17
0.45	Vitamin B12 (UG)	0

0.841 | 0.841 | 1.66 Complete Comparison:
Kumquat vs. Whole Milk

Blackberry

Similarity: 77%

Blackberry contains nutrients similar to whole milk, but in smaller amounts overall. Also, blackberry contains more dietary fiber, Vitamin C and iron than whole milk.

For 100 grams of whole milk and blackberry:

Whole Milk (3/8 cup)		Blackberry (3/4 cup)
113	calcium (MG)	29
3.2	protein (G)	1.4
46	Vitamin A (UG)	11
51	Vitamin D (IU)	0
132	potassium (MG)	162
0.17	riboflavin (MG)	0.03

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	43
0	dietary fiber (G)	5.3
5.1	sugar (G)	4.9
1.9	saturated fat (G)	0.01
0	Vitamin C (MG)	21
46	Vitamin A (UG)	11
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	1.2
0.03	iron (MG)	0.62
0.05	thiamin (MG)	0.02
0.09	niacin (MG)	0.65
0.37	pantothenic acid (MG)	0.28
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	25
0.45	Vitamin B12 (UG)	0

0.773 | 0.773 | 1.79 Complete Comparison:
Blackberry vs. Whole Milk

plants and vegetables

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

Alfalfa Sprouts

Similarity: 83%

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

For 100 grams of whole milk and alfalfa sprouts:

Whole Milk (3/8 cup)		Alfalfa Sprouts (3 cups)
113	calcium (MG)	32
3.2	protein (G)	4
46	Vitamin A (UG)	8
51	Vitamin D (IU)	0
132	potassium (MG)	79
0.17	riboflavin (MG)	0.13

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	23
0	dietary fiber (G)	1.9
5.1	sugar (G)	0.2
1.9	saturated fat (G)	0.07
0	Vitamin C (MG)	8.2
46	Vitamin A (UG)	8
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.02
0.03	iron (MG)	0.96
0.05	thiamin (MG)	0.08
0.09	niacin (MG)	0.48
0.37	pantothenic acid (MG)	0.56
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	36
0.45	Vitamin B12 (UG)	0

0.826 | 0.826 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Whole Milk

Bean Sprouts

Similarity: 82%

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

For 100 grams of whole milk and bean sprouts:

Whole Milk (3/8 cup)		Bean Sprouts (1 cup)
113	calcium (MG)	13
3.2	protein (G)	3
46	Vitamin A (UG)	1
51	Vitamin D (IU)	0
132	potassium (MG)	149
0.17	riboflavin (MG)	0.12

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	30
0	dietary fiber (G)	1.8
5.1	sugar (G)	4.1
1.9	saturated fat (G)	0.05
0	Vitamin C (MG)	13
46	Vitamin A (UG)	1
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.1
0.03	iron (MG)	0.91
0.05	thiamin (MG)	0.08
0.09	niacin (MG)	0.75
0.37	pantothenic acid (MG)	0.38
0.04	Vitamin B6 (MG)	0.09
5	folate (UG)	61
0.45	Vitamin B12 (UG)	0

0.818 | 0.818 | 1.7 Complete Comparison:
Bean Sprouts vs. Whole Milk

Nori

Similarity: 81%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and nori:

Whole Milk (3/8 cup)		Nori (38 bags)
113	calcium (MG)	70
3.2	protein (G)	5.8
46	Vitamin A (UG)	260
51	Vitamin D (IU)	0
132	potassium (MG)	356
0.17	riboflavin (MG)	0.45

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	35
0	dietary fiber (G)	0.3
5.1	sugar (G)	0.49
1.9	saturated fat (G)	0.06
0	Vitamin C (MG)	39
46	Vitamin A (UG)	260
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	1
0.03	iron (MG)	1.8
0.05	thiamin (MG)	0.1
0.09	niacin (MG)	1.5
0.37	pantothenic acid (MG)	0.52
0.04	Vitamin B6 (MG)	0.16
5	folate (UG)	146
0.45	Vitamin B12 (UG)	0

0.809 | 0.809 | 3.47 Complete Comparison:
Nori vs. Whole Milk

Spirulina

Similarity: 81%

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

For 100 grams of whole milk and spirulina:

Whole Milk (3/8 cup)		Spirulina (14 tbsps)
113	calcium (MG)	120
3.2	protein (G)	57
46	Vitamin A (UG)	29
51	Vitamin D (IU)	0
132	potassium (MG)	1363
0.17	riboflavin (MG)	3.7

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	290
0	dietary fiber (G)	3.6
5.1	sugar (G)	3.1
1.9	saturated fat (G)	2.7
0	Vitamin C (MG)	10
46	Vitamin A (UG)	29
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	5
0.03	iron (MG)	29
0.05	thiamin (MG)	2.4
0.09	niacin (MG)	13
0.37	pantothenic acid (MG)	3.5
0.04	Vitamin B6 (MG)	0.36
5	folate (UG)	94
0.45	Vitamin B12 (UG)	0

0.807 | 0.807 | 10.32 Complete Comparison:
Spirulina vs. Whole Milk

Capers

Similarity: 81%

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

For 100 grams of whole milk and capers:

Whole Milk (3/8 cup)		Capers (12 tbsps)
113	calcium (MG)	40
3.2	protein (G)	2.4
46	Vitamin A (UG)	7
51	Vitamin D (IU)	0
132	potassium (MG)	40
0.17	riboflavin (MG)	0.14

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	23
0	dietary fiber (G)	3.2
5.1	sugar (G)	0.41
1.9	saturated fat (G)	0.23
0	Vitamin C (MG)	4.3
46	Vitamin A (UG)	7
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.88
0.03	iron (MG)	1.7
0.05	thiamin (MG)	0.02
0.09	niacin (MG)	0.65
0.37	pantothenic acid (MG)	0.03
0.04	Vitamin B6 (MG)	0.02
5	folate (UG)	23
0.45	Vitamin B12 (UG)	0

0.806 | 0.806 | 1.27 Complete Comparison:
Capers vs. Whole Milk

Scallion

Similarity: 79%

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 whole milk.

For 100 grams of whole milk and scallion:

Whole Milk (3/8 cup)		Scallion (1 cup)
113	calcium (MG)	72
3.2	protein (G)	1.8
46	Vitamin A (UG)	50
51	Vitamin D (IU)	0
132	potassium (MG)	276
0.17	riboflavin (MG)	0.08

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	32
0	dietary fiber (G)	2.6
5.1	sugar (G)	2.3
1.9	saturated fat (G)	0.03
0	Vitamin C (MG)	19
46	Vitamin A (UG)	50
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.55
0.03	iron (MG)	1.5
0.05	thiamin (MG)	0.06
0.09	niacin (MG)	0.53
0.37	pantothenic acid (MG)	0.08
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	64
0.45	Vitamin B12 (UG)	0

0.794 | 0.794 | 2.47 Complete Comparison:
Scallion vs. Whole Milk

Broccoli

Similarity: 79%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and broccoli:

Whole Milk (3/8 cup)		Broccoli (1 cup)
113	calcium (MG)	47
3.2	protein (G)	2.8
46	Vitamin A (UG)	31
51	Vitamin D (IU)	0
132	potassium (MG)	316
0.17	riboflavin (MG)	0.12

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	34
0	dietary fiber (G)	2.6
5.1	sugar (G)	1.7
1.9	saturated fat (G)	0.11
0	Vitamin C (MG)	89
46	Vitamin A (UG)	31
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.78
0.03	iron (MG)	0.73
0.05	thiamin (MG)	0.07
0.09	niacin (MG)	0.64
0.37	pantothenic acid (MG)	0.57
0.04	Vitamin B6 (MG)	0.18
5	folate (UG)	63
0.45	Vitamin B12 (UG)	0

0.793 | 0.793 | 3.53 Complete Comparison:
Broccoli vs. Whole Milk

Asparagus

Similarity: 79%

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

For 100 grams of whole milk and asparagus:

Whole Milk (3/8 cup)		Asparagus (3/4 cup)
113	calcium (MG)	24
3.2	protein (G)	2.2
46	Vitamin A (UG)	38
51	Vitamin D (IU)	0
132	potassium (MG)	202
0.17	riboflavin (MG)	0.14

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	20
0	dietary fiber (G)	2.1
5.1	sugar (G)	1.9
1.9	saturated fat (G)	0.04
0	Vitamin C (MG)	5.6
46	Vitamin A (UG)	38
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	1.1
0.03	iron (MG)	2.1
0.05	thiamin (MG)	0.14
0.09	niacin (MG)	0.98
0.37	pantothenic acid (MG)	0.27
0.04	Vitamin B6 (MG)	0.09
5	folate (UG)	52
0.45	Vitamin B12 (UG)	0

0.793 | 0.793 | 1.95 Complete Comparison:
Asparagus vs. Whole Milk

Sprouted Peas

Similarity: 79%

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

For 100 grams of whole milk and sprouted peas:

Whole Milk (3/8 cup)		Sprouted Peas (7/8 cup)
113	calcium (MG)	36
3.2	protein (G)	8.8
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
132	potassium (MG)	381
0.17	riboflavin (MG)	0.16

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	124
5.1	sugar (G)	0
1.9	saturated fat (G)	0.12
0	Vitamin C (MG)	10
46	Vitamin A (UG)	0
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
0.03	iron (MG)	2.3
0.05	thiamin (MG)	0.23
0.09	niacin (MG)	3.1
0.37	pantothenic acid (MG)	1
0.04	Vitamin B6 (MG)	0.27
5	folate (UG)	144
0.45	Vitamin B12 (UG)	0

0.789 | 0.789 | 2.96 Complete Comparison:
Sprouted Peas vs. Whole Milk

Edamame

Similarity: 79%

More nutritionally dense than whole 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 whole milk.

For 100 grams of whole milk and edamame:

Whole Milk (3/8 cup)		Edamame (5/8 cup)
113	calcium (MG)	63
3.2	protein (G)	12
46	Vitamin A (UG)	15
51	Vitamin D (IU)	0
132	potassium (MG)	436
0.17	riboflavin (MG)	0.16

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

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	121
0	dietary fiber (G)	5.2
5.1	sugar (G)	2.2
1.9	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
46	Vitamin A (UG)	15
51	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.68
0.03	iron (MG)	2.3
0.05	thiamin (MG)	0.2
0.09	niacin (MG)	0.92
0.37	pantothenic acid (MG)	0.4
0.04	Vitamin B6 (MG)	0.1
5	folate (UG)	311
0.45	Vitamin B12 (UG)	0

0.788 | 0.788 | 3.97 Complete Comparison:
Edamame vs. Whole Milk

Other Nutritional Substitutes

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