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Milk vs. Pork — In-Depth Nutrition Comparison

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The main differences between Milk and Pork

  • Milk has more Calcium, however, Pork has more Selenium, Vitamin B1, Vitamin B6, Vitamin B3, Phosphorus, Zinc, and Choline.
  • Daily need coverage for Selenium from Pork is 76% higher.
  • Pork has 7 times less Calcium than Milk. Milk has 125mg of Calcium, while Pork has 19mg.
  • Milk is lower in Saturated Fat.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Milk vs Pork infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
2
:
8
Pork
Pork
Contains more Calcium +557.9%
Contains less Sodium -29%
Contains more Iron +2800%
Contains more Magnesium +154.5%
Contains more Phosphorus +158.9%
Contains more Potassium +182%
Contains more Zinc +469%
Contains more Copper +630%
Contains more Manganese +200%
Contains more Selenium +1272.7%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +557.9%
Contains less Sodium -29%
Contains more Iron +2800%
Contains more Magnesium +154.5%
Contains more Phosphorus +158.9%
Contains more Potassium +182%
Contains more Zinc +469%
Contains more Copper +630%
Contains more Manganese +200%
Contains more Selenium +1272.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
2
:
9
Pork
Pork
Contains more Vitamin A +2700%
Contains more Vitamin K +∞%
Contains more Vitamin E +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4285%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +5316.1%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +1154.1%
Contains more Vitamin B12 +48.9%
Equal in Vitamin D - 1.3
Equal in Folate - 5
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +2700%
Contains more Vitamin K +∞%
Contains more Vitamin E +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4285%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +5316.1%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +1154.1%
Contains more Vitamin B12 +48.9%
Equal in Vitamin D - 1.3
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Water +55.4%
Contains more Protein +710.7%
Contains more Fats +1335.1%
Contains more Other +18.7%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +55.4%
Contains more Protein +710.7%
Contains more Fats +1335.1%
Contains more Other +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Pork
Pork
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +2134.7%
Contains more Polyunsaturated fat +3328.6%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +2134.7%
Contains more Polyunsaturated fat +3328.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Pork
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Milk Pork Opinion
Net carbs 4.99g 0g Milk
Protein 3.37g 27.32g Pork
Fats 0.97g 13.92g Pork
Carbs 4.99g 0g Milk
Calories 42kcal 242kcal Pork
Sugar 5.2g 0g Pork
Calcium 125mg 19mg Milk
Iron 0.03mg 0.87mg Pork
Magnesium 11mg 28mg Pork
Phosphorus 95mg 246mg Pork
Potassium 150mg 423mg Pork
Sodium 44mg 62mg Milk
Zinc 0.42mg 2.39mg Pork
Copper 0.01mg 0.073mg Pork
Manganese 0.003mg 0.009mg Pork
Selenium 3.3µg 45.3µg Pork
Vitamin A 196IU 7IU Milk
Vitamin A RAE 58µg 2µg Milk
Vitamin E 0.01mg 0.29mg Pork
Vitamin D 48IU 53IU Pork
Vitamin D 1.2µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.02mg 0.877mg Pork
Vitamin B2 0.185mg 0.321mg Pork
Vitamin B3 0.093mg 5.037mg Pork
Vitamin B5 0.361mg 0.698mg Pork
Vitamin B6 0.037mg 0.464mg Pork
Folate 5µg 5µg
Vitamin B12 0.47µg 0.7µg Pork
Vitamin K 0.1µg 0µg Milk
Tryptophan 0.043mg 0.338mg Pork
Threonine 0.143mg 1.234mg Pork
Isoleucine 0.174mg 1.26mg Pork
Leucine 0.319mg 2.177mg Pork
Lysine 0.282mg 2.446mg Pork
Methionine 0.088mg 0.712mg Pork
Phenylalanine 0.174mg 1.086mg Pork
Valine 0.22mg 1.473mg Pork
Histidine 0.101mg 1.067mg Pork
Cholesterol 5mg 80mg Milk
Saturated Fat 0.633g 5.23g Milk
Monounsaturated Fat 0.277g 6.19g Pork
Polyunsaturated fat 0.035g 1.2g Pork
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Milk
56%
Pork
Minerals Daily Need Coverage Score
14%
Milk
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 4.597g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.