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Milk vs. Pork — In-Depth Nutrition Comparison

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The main differences between milk and pork

  • Milk has more calcium; however, pork has more selenium, vitamin B1, vitamin B6, vitamin B3, phosphorus, zinc, and choline.
  • Daily need coverage for selenium for pork is 76% higher.
  • Pork has 7 times less calcium than milk. Milk has 125mg of calcium, while pork has 19mg.
  • Milk is lower in saturated fat.
  • Milk has a higher glycemic index than pork.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Milk vs Pork 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
2
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%
Pork
Pork
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +557.9%
Contains less SodiumSodium -29%
Contains more MagnesiumMagnesium +154.5%
Contains more PotassiumPotassium +182%
Contains more IronIron +2800%
Contains more CopperCopper +630%
Contains more ZincZinc +469%
Contains more PhosphorusPhosphorus +158.9%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +1272.7%

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Pork
Pork
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +4285%
Contains more Vitamin B2Vitamin B2 +73.5%
Contains more Vitamin B3Vitamin B3 +5316.1%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +1154.1%
Contains more Vitamin B12Vitamin B12 +48.9%
~equal in Vitamin D ~1.3µg
~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient Milk Pork DV% diff.
Selenium 3.3µg 45.3µg 76%
Vitamin B1 0.02mg 0.877mg 71%
Protein 3.37g 27.32g 48%
Vitamin B6 0.037mg 0.464mg 33%
Vitamin B3 0.093mg 5.037mg 31%
Cholesterol 5mg 80mg 25%
Phosphorus 95mg 246mg 22%
Saturated fat 0.633g 5.23g 21%
Fats 0.97g 13.92g 20%
Zinc 0.42mg 2.39mg 18%
Monounsaturated fat 0.277g 6.19g 15%
Choline 17.7mg 93.9mg 14%
Calcium 125mg 19mg 11%
Iron 0.03mg 0.87mg 11%
Calories 42kcal 242kcal 10%
Vitamin B2 0.185mg 0.321mg 10%
Vitamin B12 0.47µg 0.7µg 10%
Potassium 150mg 423mg 8%
Polyunsaturated fat 0.035g 1.2g 8%
Copper 0.01mg 0.073mg 7%
Vitamin B5 0.361mg 0.698mg 7%
Vitamin A 58µg 2µg 6%
Magnesium 11mg 28mg 4%
Carbs 4.99g 0g 2%
Vitamin E 0.01mg 0.29mg 2%
Vitamin C 0mg 0.6mg 1%
Vitamin D* 48 IU 53 IU 1%
Vitamin D 1.2µg 1.3µg 1%
Sodium 44mg 62mg 1%
Protein per 100 calories 8g 11g N/A
Calories per 10 g protein 125kcal 89kcal N/A
Weight per 100 calories 238g 41g N/A
Unsaturated / Saturated Fat ratio 0.49 1.4 N/A
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Manganese 0.003mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 5µg 5µg 0%
Tryptophan 0.043mg 0.338mg 0%
Threonine 0.143mg 1.234mg 0%
Isoleucine 0.174mg 1.26mg 0%
Leucine 0.319mg 2.177mg 0%
Lysine 0.282mg 2.446mg 0%
Methionine 0.088mg 0.712mg 0%
Phenylalanine 0.174mg 1.086mg 0%
Valine 0.22mg 1.473mg 0%
Histidine 0.101mg 1.067mg 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
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.4%
Contains more ProteinProtein +710.7%
Contains more FatsFats +1335.1%
Contains more OtherOther +18.7%

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
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +2134.7%
Contains more Poly. FatPolyunsaturated fat +3328.6%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.