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Milk vs. Powdered milk — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 09, 2023
Education: Haigazian Medical University
Milk
vs
Powdered milk

Summary 

After serving size correction, liquid milk is richer in vitamins B2, B12, D, and A. In addition, it is richer in calcium and phosphorus. In comparison, powdered milk is higher in calories, fats, and sodium but richer in magnesium. Powdered milk has a longer shelf life. 

 

Introduction 

This article is a comparison between milk and powdered milk. Milk in this article is fresh liquid milk, and powdered milk is powdered milk without adding water. 

Noting that the comparison in this article will tend more towards powdered milk has more nutrients since it is dehydrated and most of the weight of fresh milk comes from water. 

However, we will compare them based on the logic of consumption regarding their nutritional content and health impacts to understand if they are different. 

General differences

Shelf life is one of the most significant differences in milk. Fresh milk has a shorter shelf life than powdered milk. 

Another difference is taste; powdered milk has a creamier and stronger taste than fresh milk. 

Nutritonal content comparison

Approximately 32g of powdered milk is equivalent to 1 cup of fresh milk, which is approximately 240 ml. This is a generalized estimate. 

In this article, we are comparing whole-fat powdered milk to 1% fresh milk. 

Calories

Powdered milk contains more calories than fresh milk. 
If we consider 32g of powdered milk to 240 ml of fresh milk, we still come to the point where powdered milk is higher in calories. This is due mainly to it being whole milk, which contains a higher amount of fat. 

Protein

According to their equivalency, powdered milk is 32g vs. 240 ml of fresh milk. Contains nearly similar amounts of proteins. 

Fats

Whole powdered milk contains more fats than 1% fresh milk when we correct for equivalency. 


Below we can visualize their fat distributions. 

@fattypecoverage

Carbs

When corrected for equivalency, we can see that both have similar amounts of carbs. 

Minerals

More often, we find powdered milk that has added iron in them. It is essential to check those labels.

One of the main differences in minerals is sodium. Powdered milk contains more sodium than fresh milk, even after serving size adjustment. 

For the rest of the minerals, after adjustment for serving size. Fresh milk is richer in phosphorus and calcium. In contrast, powdered milk is richer in magnesium.

Below we can visualize their mineral content. However, it is according to an equal amount of comparison without correction for serving size.

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.
Contains less Sodium -88.1%
Contains more Calcium +629.6%
Contains more Iron +1466.7%
Contains more Magnesium +672.7%
Contains more Phosphorus +716.8%
Contains more Potassium +786.7%
Contains more Zinc +695.2%
Contains more Copper +700%
Contains more Manganese +1233.3%
Contains more Selenium +393.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 274% 18% 61% 333% 118% 49% 92% 27% 6% 89%
Contains less Sodium -88.1%
Contains more Calcium +629.6%
Contains more Iron +1466.7%
Contains more Magnesium +672.7%
Contains more Phosphorus +716.8%
Contains more Potassium +786.7%
Contains more Zinc +695.2%
Contains more Copper +700%
Contains more Manganese +1233.3%
Contains more Selenium +393.9%

Vitamins 

This article considers fortified milk with vitamins A and D for fresh milk. 

Fresh milk is richer in vitamins B2, B12, D, and A.

Below we can visualize their vitamin content. However, it is according to an equal amount of comparison without correction for serving size.

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
1
:
Contains more Vitamin D +140%
Contains more Vitamin A +376.5%
Contains more Vitamin E +5700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1315%
Contains more Vitamin B2 +551.4%
Contains more Vitamin B3 +594.6%
Contains more Vitamin B5 +529.1%
Contains more Vitamin B6 +716.2%
Contains more Folate +640%
Contains more Vitamin B12 +591.5%
Contains more Vitamin K +2100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 12% 15% 29% 71% 279% 13% 137% 70% 28% 407% 6%
Contains more Vitamin D +140%
Contains more Vitamin A +376.5%
Contains more Vitamin E +5700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1315%
Contains more Vitamin B2 +551.4%
Contains more Vitamin B3 +594.6%
Contains more Vitamin B5 +529.1%
Contains more Vitamin B6 +716.2%
Contains more Folate +640%
Contains more Vitamin B12 +591.5%
Contains more Vitamin K +2100%

Health impacts 

Check this article to learn about powdered milk and its health impacts. 

During milk processing, heat dehydrates the milk to become powder. Considering this, we lose some nutrients during the dehydration processes by heat during the high heat. An example of that is vitamin B12.

Based on this, fresh milk can have a higher nutrient content than powdered milk. However, most powdered milk is fortified with vitamins and minerals to compensate for that loss and add extra nutrients. 

Cardiovascular health

Powdered milk fortified with potassium and phytosterols is a cost-effective source of nutrients that positively affects cardiovascular health. Reassuring that people are getting an adequate amount of these nutrients in their diet. 

Similarly, this study was made on another sample who had hypertension. (1)(2)

Powdered milk fortified with potassium and phytosterols has an advantage over fresh milk regarding this. 

Bone health

Both powdered milk and fresh milk positively affect bone health in children; however, we also need to consider vitamin D and magnesium in association with calcium intake for proper bone mineralization. 

The difference comes from the accessibility of milk, as in some countries, powdered milk is cheaper and more accessible with added vitamins and minerals. (3)(4)

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627836/ 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623478/ 
  3. https://pubmed.ncbi.nlm.nih.gov/15095035/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8072827/ 
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 09, 2023

Infographic

Milk vs Powdered milk infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +3540.5%
Contains more Protein +681%
Contains more Fats +2653.6%
Contains more Carbs +669.9%
Contains more Other +710.7%
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more Water +3540.5%
Contains more Protein +681%
Contains more Fats +2653.6%
Contains more Carbs +669.9%
Contains more Other +710.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +2760.6%
Contains more Polyunsaturated fat +1800%
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
66% 31% 3%
Saturated Fat: 16.742 g
Monounsaturated Fat: 7.924 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +2760.6%
Contains more Polyunsaturated fat +1800%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Powdered milk Opinion
Net carbs 4.99g 38.42g Powdered milk
Protein 3.37g 26.32g Powdered milk
Fats 0.97g 26.71g Powdered milk
Carbs 4.99g 38.42g Powdered milk
Calories 42kcal 496kcal Powdered milk
Sugar 5.2g 38.42g Milk
Calcium 125mg 912mg Powdered milk
Iron 0.03mg 0.47mg Powdered milk
Magnesium 11mg 85mg Powdered milk
Phosphorus 95mg 776mg Powdered milk
Potassium 150mg 1330mg Powdered milk
Sodium 44mg 371mg Milk
Zinc 0.42mg 3.34mg Powdered milk
Copper 0.01mg 0.08mg Powdered milk
Manganese 0.003mg 0.04mg Powdered milk
Selenium 3.3µg 16.3µg Powdered milk
Vitamin A 196IU 934IU Powdered milk
Vitamin A RAE 58µg 258µg Powdered milk
Vitamin E 0.01mg 0.58mg Powdered milk
Vitamin D 48IU 20IU Milk
Vitamin D 1.2µg 0.5µg Milk
Vitamin C 0mg 8.6mg Powdered milk
Vitamin B1 0.02mg 0.283mg Powdered milk
Vitamin B2 0.185mg 1.205mg Powdered milk
Vitamin B3 0.093mg 0.646mg Powdered milk
Vitamin B5 0.361mg 2.271mg Powdered milk
Vitamin B6 0.037mg 0.302mg Powdered milk
Folate 5µg 37µg Powdered milk
Vitamin B12 0.47µg 3.25µg Powdered milk
Vitamin K 0.1µg 2.2µg Powdered milk
Tryptophan 0.043mg 0.371mg Powdered milk
Threonine 0.143mg 1.188mg Powdered milk
Isoleucine 0.174mg 1.592mg Powdered milk
Leucine 0.319mg 2.578mg Powdered milk
Lysine 0.282mg 2.087mg Powdered milk
Methionine 0.088mg 0.66mg Powdered milk
Phenylalanine 0.174mg 1.271mg Powdered milk
Valine 0.22mg 1.762mg Powdered milk
Histidine 0.101mg 0.714mg Powdered milk
Cholesterol 5mg 97mg Milk
Saturated Fat 0.633g 16.742g Milk
Monounsaturated Fat 0.277g 7.924g Powdered milk
Polyunsaturated fat 0.035g 0.665g Powdered milk
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 Powdered milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
93%
Powdered milk
Minerals Daily Need Coverage Score
14%
Milk
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 33.22g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 327mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 92mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 16.109g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.6)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.