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Vegetable vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between vegetable and milk?

  • Vegetable is richer in vitamin A, vitamin K, fiber, manganese, iron, and copper, yet milk is richer in vitamin B12, calcium, vitamin D, and phosphorus.
  • Vegetable's daily need coverage for vitamin A is 82% higher.
  • Milk has a lower glycemic index than vegetable.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.

Infographic

Vegetable vs Milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Milk
Milk
3
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%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +2633.3%
Contains more CopperCopper +730%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +12533.3%
Contains more CalciumCalcium +400%
Contains more PhosphorusPhosphorus +86.3%
Contains more SeleniumSelenium +1000%

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Milk
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +269%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B3Vitamin B3 +815.1%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +280%
Contains more CholineCholine +36.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Vegetable Milk DV% diff.
Vitamin K 23.5µg 0.1µg 20%
Vitamin B12 0µg 0.47µg 20%
Fiber 4.4g 0g 18%
Vitamin A 214µg 58µg 17%
Manganese 0.379mg 0.003mg 16%
Calcium 25mg 125mg 10%
Iron 0.82mg 0.03mg 10%
Copper 0.083mg 0.01mg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Phosphorus 51mg 95mg 6%
Vitamin B2 0.12mg 0.185mg 5%
Selenium 0.3µg 3.3µg 5%
Vitamin B3 0.851mg 0.093mg 5%
Vitamin B5 0.151mg 0.361mg 4%
Folate 19µg 5µg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin B1 0.071mg 0.02mg 4%
Magnesium 22mg 11mg 3%
Carbs 13.09g 4.99g 3%
Saturated fat 0.031g 0.633g 3%
Vitamin B6 0.074mg 0.037mg 3%
Cholesterol 0mg 5mg 2%
Vitamin E 0.38mg 0.01mg 2%
Choline 24.1mg 17.7mg 1%
Monounsaturated fat 0.01g 0.277g 1%
Calories 65kcal 42kcal 1%
Protein 2.86g 3.37g 1%
Zinc 0.49mg 0.42mg 1%
Potassium 169mg 150mg 1%
Fats 0.15g 0.97g 1%
Net carbs 8.69g 4.99g N/A
Sugar 3.12g 5.2g N/A
Sodium 35mg 44mg 0%
Polyunsaturated fat 0.072g 0.035g 0%
Tryptophan 0.029mg 0.043mg 0%
Threonine 0.115mg 0.143mg 0%
Isoleucine 0.139mg 0.174mg 0%
Leucine 0.19mg 0.319mg 0%
Lysine 0.17mg 0.282mg 0%
Methionine 0.034mg 0.088mg 0%
Phenylalanine 0.12mg 0.174mg 0%
Valine 0.149mg 0.22mg 0%
Histidine 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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
Contains more CarbsCarbs +162.3%
Contains more ProteinProtein +17.8%
Contains more FatsFats +546.7%
Contains more OtherOther +11.9%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
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
Contains less Sat. FatSaturated fat -95.1%
Contains more Poly. FatPolyunsaturated fat +105.7%
Contains more Mono. FatMonounsaturated fat +2670%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.