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Milk vs. Vegetable oil — In-Depth Nutrition Comparison

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What are the differences between milk and vegetable oil?

  • Milk is higher in vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, vitamin B5, and selenium, yet vegetable oil is higher in vitamin E and vitamin K.
  • Vegetable oil's daily need coverage for vitamin E is 98% more.
  • The amount of saturated fat in milk is lower.
  • The glycemic index of vegetable oil is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Oil, corn, peanut, and olive types in this article.

Infographic

Milk vs Vegetable oil 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +333.3%
Contains less SodiumSodium -100%

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
10
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%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8750%
Contains more Vitamin EVitamin E +147700%
Contains more Vitamin KVitamin K +20900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Vegetable oil DV% diff.
Polyunsaturated fat 0.035g 33.033g 220%
Fats 0.97g 100g 152%
Monounsaturated fat 0.277g 48.033g 119%
Vitamin E 0.01mg 14.78mg 98%
Saturated fat 0.633g 14.367g 62%
Calories 42kcal 884kcal 42%
Vitamin B12 0.47µg 0µg 20%
Vitamin K 0.1µg 21µg 17%
Phosphorus 95mg 0mg 14%
Vitamin B2 0.185mg 0mg 14%
Calcium 125mg 0mg 13%
Vitamin B5 0.361mg 0mg 7%
Protein 3.37g 0g 7%
Vitamin D 48IU 0IU 6%
Selenium 3.3µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 0µg 6%
Potassium 150mg 0mg 4%
Zinc 0.42mg 0.02mg 4%
Choline 17.7mg 0.2mg 3%
Vitamin B6 0.037mg 0mg 3%
Magnesium 11mg 0mg 3%
Sodium 44mg 0mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B1 0.02mg 0mg 2%
Carbs 4.99g 0g 2%
Folate 5µg 0µg 1%
Iron 0.03mg 0.13mg 1%
Vitamin B3 0.093mg 0mg 1%
Copper 0.01mg 0mg 1%
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Manganese 0.003mg 0mg 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
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +10209.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +17240.4%
Contains more Poly. FatPolyunsaturated fat +94280%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.