Beef vs Milk
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 123
Milk 34
Protein (g)
Beef 23.7
Milk 3.43
Carbs (g)
Beef 0
Milk 4.92
Fat (g)
Beef 2.41
Milk 0.080
Fiber (g)
Beef —
Milk —
Quick answers
Which has more protein?
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw — 23.7g vs 3.43g per 100g.
Which has fewer calories?
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) — 34 vs 123 kcal per 100g.
Which is more nutrient-dense?
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Milk | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 123 kcal | 34 kcal | +262% |
| Macronutrients | |||
| Water | 73.3 g | 90.8 g | -19% |
| Protein | 23.7 g | 3.43 g | +591% |
| Total lipid (fat) | 2.41 g | 0.080 g | +2913% |
| Carbohydrate, by difference | 0 g | 4.92 g | -100% |
| Sugars, Total | — | 5.05 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.924 g | 0.049 g | +1786% |
| Fatty acids, total monounsaturated | 0.886 g | 0.017 g | +5112% |
| Fatty acids, total trans | 0.125 g | 0 g | |
| Cholesterol | 63.0 mg | 3.00 mg | +2000% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.064 mg | 0.056 mg | +14% |
| Riboflavin (Vitamin B2) | 0.250 mg | 0.131 mg | +91% |
| Niacin (Vitamin B3) | 6.16 mg | 0.118 mg | +5120% |
| Pantothenic acid (Vitamin B5) | 0.370 mg | 0.388 mg | -5% |
| Vitamin B-6 — Pyridoxine | 0.626 mg | 0.058 mg | +979% |
| Biotin (Vitamin B7) | — | 2.00 ug | |
| Choline, total | 64.1 mg | 18.2 mg | +252% |
| Vitamin B-12 — Cobalamin | 1.62 ug | 0.580 ug | +179% |
| Vitamin A, RAE | — | 64.0 ug | |
| Carotene, beta | — | 2.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 1.10 ug | -100% |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 132 mg | -90% |
| Iron, Fe | 2.34 mg | 0 mg | |
| Magnesium, Mg | 11.9 mg | 12.5 mg | -5% |
| Phosphorus, P | 220 mg | 107 mg | +106% |
| Potassium, K | 316 mg | 167 mg | +89% |
| Sodium, Na | 55.0 mg | 41.0 mg | +34% |
| Zinc, Zn | 3.54 mg | 0.450 mg | +687% |
| Copper, Cu | 0.047 mg | 0.002 mg | +2250% |
| Manganese, Mn | 0.003 mg | 0.001 mg | +200% |
| Selenium, Se | 22.7 ug | 2.00 ug | +1035% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 116 kcal | 34 kcal | +241% |
| Energy (Atwater Specific Factors) | 123 kcal | 34 kcal | +262% |
| Energy | 514 kj | 144 kj | +257% |
| Nitrogen | — | 0.540 g | |
| Total fat (NLEA) | 2.14 g | 0.070 g | +2957% |
| Ash | 1.11 g | 0.770 g | +44% |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 5.05 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Iodine, I | — | 35.7 ug | |
| Choline, free | 0.300 mg | 3.10 mg | -90% |
| Choline, from phosphocholine | 48.7 mg | 0.800 mg | +5988% |
| Choline, from phosphotidyl choline | 0.500 mg | 2.00 mg | -75% |
| Choline, from glycerophosphocholine | 9.20 mg | 11.5 mg | -20% |
| Choline, from sphingomyelin | 5.30 mg | 0.900 mg | +489% |
| Betaine | 10.8 mg | 0.900 mg | +1100% |
| Retinol | — | 64.0 ug | |
| cis-beta-Carotene | — | 1.00 ug | |
| trans-beta-Carotene | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Cryptoxanthin, alpha | — | 0 ug | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | — | 0 ug | |
| Alpha-carotene (Provitamin A) | — | 1.00 ug | |
| Zeaxanthin | — | 0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 44.0 IU | -100% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 1.10 ug | -100% |
| 25-hydroxycholecalciferol | 0.180 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.003 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0.001 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.001 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.004 g | 0.002 g | +100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.002 g | = |
| SFA 14:0 (Myristic acid) | 0.049 g | 0.008 g | +512% |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | 0.001 g | +800% |
| SFA 16:0 (Palmitic acid) | 0.524 g | 0.021 g | +2395% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.001 g | +2600% |
| SFA 18:0 (Stearic acid) | 0.307 g | 0.009 g | +3311% |
| SFA 20:0 (Arachidic acid) | 0.001 g | 0 g | |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | 0.011 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.059 g | 0.001 g | +5800% |
| MUFA 17:1 (Heptadecenoic acid) | 0.017 g | 0 g | |
| MUFA 17:1 c | 0.017 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.797 g | 0.017 g | +4588% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| MUFA 20:1 c | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 22:1 n-9 | — | 0 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.208 g | 0.006 g | +3367% |
| PUFA 18:2 c | 0.141 g | 0.005 g | +2720% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.136 g | 0.005 g | +2620% |
| PUFA 18:2 CLAs | 0.005 g | 0 g | |
| PUFA 18:3 c | 0.003 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.003 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0 g | |
| PUFA 20:3 c | 0.012 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.038 g | 0 g | |
| PUFA 20:4c | 0.038 g | 0 g | |
| PUFA 20:5c | 0.002 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | 0.008 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0 g | |
| PUFA 22:6 c | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.117 g | 0.001 g | +11600% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.005 g | 0 g | |
| TFA 18:1 t | 0.112 g | 0.001 g | +11100% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.008 g | 0 g | |
| TFA 18:2 t not further defined | 0.008 g | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | — | 0.048 g | |
| Threonine (EAA) | — | 0.166 g | |
| Isoleucine (EAA, BCAA) | — | 0.182 g | |
| Leucine (EAA, BCAA) | — | 0.347 g | |
| Lysine (EAA) | — | 0.302 g | |
| Methionine (EAA) | — | 0.093 g | |
| Phenylalanine (EAA) | — | 0.168 g | |
| Tyrosine (conditionally essential) | — | 0.168 g | |
| Valine (EAA, BCAA) | — | 0.222 g | |
| Arginine (conditionally essential) | — | 0.131 g | |
| Histidine (EAA) | — | 0.101 g | |
| Alanine | — | 0.118 g | |
| Aspartic acid | — | 0.299 g | |
| Glutamic acid | — | 0.832 g | |
| Glycine (conditionally essential) | — | 0.071 g | |
| Proline (conditionally essential) | — | 0.348 g | |
| Serine | — | 0.202 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.038 g | |
| Choline | |||
| Choline from glycerophoshocholine | — | 9.70 mg | |
| Choline from phosphatidylcholine | — | 0.800 mg | |
| Choline from phosphocholine | — | 1.70 mg | |
| Choline from sphingomyelin | — | 0.700 mg | |
| Free Choline | — | 2.80 mg | |
| Total Choline | — | 16.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 34.2 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 3.08 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw nutrition facts Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +5120% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Copper, Cu +2250% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Selenium, Se +1035% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Vitamin B-6 — Pyridoxine +979% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw
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