Milk vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Milk, dry, nonfat, instant, with added vitamin A and vitamin D is higher in more vitamins & minerals
Calories (kcal)
Milk 358
Fish 186
Protein (g)
Milk 35.1
Fish 14.4
Carbs (g)
Milk 52.2
Fish 0
Fat (g)
Milk 0.720
Fish 13.8
Fiber (g)
Milk 0
Fish 0
Quick answers
Which has more protein?
Milk, dry, nonfat, instant, with added vitamin A and vitamin D — 35.1g vs 14.4g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 358 kcal per 100g.
Which is more nutrient-dense?
Milk, dry, nonfat, instant, with added vitamin A and vitamin D 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 | Milk | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 358 kcal | 186 kcal | +92% |
| Macronutrients | |||
| Water | 3.96 g | 70.3 g | -94% |
| Protein | 35.1 g | 14.4 g | +144% |
| Total lipid (fat) | 0.720 g | 13.8 g | -95% |
| Carbohydrate, by difference | 52.2 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.467 g | 2.42 g | -81% |
| Fatty acids, total monounsaturated | 0.187 g | 8.38 g | -98% |
| Cholesterol | 18.0 mg | 46.0 mg | -61% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.413 mg | 0.060 mg | +588% |
| Riboflavin (Vitamin B2) | 1.74 mg | 0.080 mg | +2080% |
| Niacin (Vitamin B3) | 0.891 mg | 1.50 mg | -41% |
| Pantothenic acid (Vitamin B5) | 3.23 mg | 0.250 mg | +1194% |
| Vitamin B-6 — Pyridoxine | 0.345 mg | 0.420 mg | -18% |
| Biotin (Vitamin B7) | 50.0 ug | 1.00 ug | +4900% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 168 mg | 61.8 mg | +172% |
| Vitamin B-12 — Cobalamin | 3.99 ug | 1.00 ug | +299% |
| Vitamin A, RAE | 709 ug | 14.0 ug | +4964% |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 0.730 mg | -99% |
| Vitamin D (D2 + D3) | 11.0 ug | 27.4 ug | -60% |
| Minerals | |||
| Calcium, Ca | 1231 mg | 3.00 mg | +40933% |
| Iron, Fe | 0.310 mg | 0.660 mg | -53% |
| Magnesium, Mg | 117 mg | 26.0 mg | +350% |
| Phosphorus, P | 985 mg | 164 mg | +501% |
| Potassium, K | 1705 mg | 268 mg | +536% |
| Sodium, Na | 549 mg | 80.0 mg | +586% |
| Zinc, Zn | 4.41 mg | 0.400 mg | +1002% |
| Copper, Cu | 0.041 mg | 0.030 mg | +37% |
| Manganese, Mn | 0.020 mg | 0.012 mg | +67% |
| Selenium, Se | 27.3 ug | 36.5 ug | -25% |
| Other Nutrients | |||
| Energy | 1499 kj | 778 kj | +93% |
| Ash | 8.03 g | 1.00 g | +703% |
| Total Sugars | 52.2 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 50.0 ug | 1.00 ug | +4900% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 50.0 ug | 1.00 ug | +4900% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 709 ug | 14.0 ug | +4964% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2365 IU | 47.0 IU | +4932% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 440 IU | 1097 IU | -60% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.0 ug | 27.4 ug | -60% |
| Vitamin K1 — Phylloquinone | 0 ug | 0.100 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.026 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.006 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.007 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.017 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.013 g | 0.008 g | +62% |
| SFA 14:0 (Myristic acid) | 0.078 g | 0.754 g | -90% |
| SFA 16:0 (Palmitic acid) | 0.220 g | 1.44 g | -85% |
| SFA 18:0 (Stearic acid) | 0.080 g | 0.193 g | -59% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.021 g | 1.76 g | -99% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.156 g | 2.39 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 2.24 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 1.97 g | -100% |
| Fatty acids, total polyunsaturated | 0.028 g | 1.37 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 0.123 g | -85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.043 g | -74% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.132 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.061 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.526 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.089 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.393 g | -100% |
| Tryptophan (EAA) | 0.495 g | 0.161 g | +207% |
| Threonine (EAA) | 1.58 g | 0.630 g | +151% |
| Isoleucine (EAA, BCAA) | 2.12 g | 0.662 g | +221% |
| Leucine (EAA, BCAA) | 3.44 g | 1.17 g | +194% |
| Lysine (EAA) | 2.78 g | 1.32 g | +111% |
| Methionine (EAA) | 0.880 g | 0.425 g | +107% |
| Cystine (conditionally essential) | 0.325 g | 0.154 g | +111% |
| Phenylalanine (EAA) | 1.69 g | 0.561 g | +202% |
| Tyrosine (conditionally essential) | 1.69 g | 0.485 g | +249% |
| Valine (EAA, BCAA) | 2.35 g | 0.740 g | +217% |
| Arginine (conditionally essential) | 1.27 g | 0.860 g | +48% |
| Histidine (EAA) | 0.952 g | 0.423 g | +125% |
| Alanine | 1.21 g | 0.869 g | +39% |
| Aspartic acid | 2.66 g | 1.47 g | +81% |
| Glutamic acid | 7.35 g | 2.14 g | +243% |
| Glycine (conditionally essential) | 0.743 g | 0.690 g | +8% |
| Proline (conditionally essential) | 3.40 g | 0.508 g | +569% |
| Serine | 1.91 g | 0.586 g | +226% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Milk, dry, nonfat, instant, with added vitamin A and vitamin D nutrition facts Fish, halibut, Greenland, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +40933% in Milk, dry, nonfat, instant, with added vitamin A and vitamin D Vitamin A, RAE +4964% in Milk, dry, nonfat, instant, with added vitamin A and vitamin D Biotin (Vitamin B7) +4900% in Milk, dry, nonfat, instant, with added vitamin A and vitamin D Riboflavin (Vitamin B2) +2080% in Milk, dry, nonfat, instant, with added vitamin A and vitamin D
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