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Milk vs. Sugar — In-Depth Nutrition Comparison

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What are the differences between milk and sugar?

  • Milk is richer than sugar in vitamin B12, phosphorus, vitamin B2, calcium, vitamin D, and vitamin B5.
  • Milk's daily need coverage for vitamin B12 is 20% more.
  • The glycemic index of milk is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Sugars, granulated types in this article.

Infographic

Milk vs Sugar 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
7
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%
Sugar
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +12400%
Contains more PotassiumPotassium +7400%
Contains more CopperCopper +42.9%
Contains more ZincZinc +4100%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +450%
Contains more IronIron +66.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +33.3%

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
12
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%
Sugar
0
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% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +873.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Sugar DV% diff.
Carbs 4.99g 99.98g 32%
Vitamin B12 0.47µg 0µg 20%
Calories 42kcal 387kcal 17%
Phosphorus 95mg 0mg 14%
Vitamin B2 0.185mg 0.019mg 13%
Calcium 125mg 1mg 12%
Vitamin B5 0.361mg 0mg 7%
Protein 3.37g 0g 7%
Vitamin D 48IU 0IU 6%
Vitamin A 58µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 0.6µg 5%
Potassium 150mg 2mg 4%
Zinc 0.42mg 0.01mg 4%
Magnesium 11mg 0mg 3%
Saturated fat 0.633g 0g 3%
Choline 17.7mg 0mg 3%
Vitamin B6 0.037mg 0mg 3%
Vitamin B1 0.02mg 0mg 2%
Cholesterol 5mg 0mg 2%
Sodium 44mg 1mg 2%
Vitamin B3 0.093mg 0mg 1%
Fats 0.97g 0g 1%
Folate 5µg 0µg 1%
Monounsaturated fat 0.277g 0g 1%
Net carbs 4.99g 99.98g N/A
Iron 0.03mg 0.05mg 0%
Sugar 5.2g 99.8g N/A
Copper 0.01mg 0.007mg 0%
Vitamin E 0.01mg 0mg 0%
Manganese 0.003mg 0.004mg 0%
Vitamin K 0.1µg 0µg 0%
Polyunsaturated fat 0.035g 0g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +449500%
Contains more OtherOther +∞%
Contains more CarbsCarbs +1903.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.