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Milk vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between milk and spread

  • Milk has more calcium; however, spread is higher in vitamin B12, copper, vitamin B1, selenium, vitamin E, and vitamin B3.
  • Spread covers your daily sodium needs 42% more than milk.
  • Spread contains 10 times less calcium than milk. Milk contains 125mg of calcium, while spread contains 12mg.
  • Milk has less cholesterol.
  • The glycemic index of milk is higher.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Sandwich spread, pork, beef.

Infographic

Milk vs Spread 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +941.7%
Contains more PotassiumPotassium +36.4%
Contains more PhosphorusPhosphorus +61%
Contains less SodiumSodium -95.7%
Contains more IronIron +2533.3%
Contains more CopperCopper +1200%
Contains more ZincZinc +142.9%
Contains more ManganeseManganese +766.7%
Contains more SeleniumSelenium +193.9%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Spread
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more FolateFolate +150%
Contains more Vitamin EVitamin E +17300%
Contains more Vitamin B1Vitamin B1 +760%
Contains more Vitamin B3Vitamin B3 +1760.2%
Contains more Vitamin B5Vitamin B5 +19.1%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin B12Vitamin B12 +138.3%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +252%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +49.2%
Contains more ProteinProtein +127.3%
Contains more FatsFats +1687.6%
Contains more CarbsCarbs +139.3%
Contains more OtherOther +270.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +2637.9%
Contains more Poly. FatPolyunsaturated fat +7228.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Spread DV% diff.
Sodium 44mg 1013mg 42%
Vitamin B12 0.47µg 1.12µg 27%
Fats 0.97g 17.34g 25%
Saturated fat 0.633g 5.977g 24%
Monounsaturated fat 0.277g 7.584g 18%
Polyunsaturated fat 0.035g 2.565g 17%
Vitamin B1 0.02mg 0.172mg 13%
Copper 0.01mg 0.13mg 13%
Selenium 3.3µg 9.7µg 12%
Vitamin E 0.01mg 1.74mg 12%
Cholesterol 5mg 38mg 11%
Calcium 125mg 12mg 11%
Vitamin B3 0.093mg 1.73mg 10%
Calories 42kcal 235kcal 10%
Iron 0.03mg 0.79mg 10%
Protein 3.37g 7.66g 9%
Choline 17.7mg 62.3mg 8%
Vitamin B6 0.037mg 0.12mg 6%
Zinc 0.42mg 1.02mg 5%
Phosphorus 95mg 59mg 5%
Vitamin A 58µg 26µg 4%
Vitamin B2 0.185mg 0.134mg 4%
Vitamin D 48IU 22IU 3%
Vitamin D 1.2µg 0.6µg 3%
Carbs 4.99g 11.94g 2%
Vitamin K 0.1µg 1.6µg 1%
Folate 5µg 2µg 1%
Magnesium 11mg 8mg 1%
Vitamin B5 0.361mg 0.43mg 1%
Potassium 150mg 110mg 1%
Manganese 0.003mg 0.026mg 1%
Fiber 0g 0.2g 1%
Net carbs 4.99g 11.74g N/A
Sugar 5.2g 0g N/A
Tryptophan 0.043mg 0.082mg 0%
Threonine 0.143mg 0.334mg 0%
Isoleucine 0.174mg 0.334mg 0%
Leucine 0.319mg 0.6mg 0%
Lysine 0.282mg 0.663mg 0%
Methionine 0.088mg 0.196mg 0%
Phenylalanine 0.174mg 0.301mg 0%
Valine 0.22mg 0.356mg 0%
Histidine 0.101mg 0.279mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

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

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
15%
Milk
30%
Spread
Minerals Daily Need Coverage Score
14%
Milk
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 31)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.6)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 969mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 5.344g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.