Milk vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Milk, dry, whole, with added vitamin D is higher in more vitamins & minerals
Calories (kcal)
Milk 496
Fish 186
Protein (g)
Milk 26.3
Fish 14.4
Carbs (g)
Milk 38.4
Fish 0
Fat (g)
Milk 26.7
Fish 13.8
Fiber (g)
Milk 0
Fish 0
Quick answers
Which has more protein?
Milk, dry, whole, with added vitamin D — 26.3g vs 14.4g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 496 kcal per 100g.
Which is more nutrient-dense?
Milk, dry, whole, with added 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 | 496 kcal | 186 kcal | +167% |
| Macronutrients | |||
| Water | 2.47 g | 70.3 g | -96% |
| Protein | 26.3 g | 14.4 g | +83% |
| Total lipid (fat) | 26.7 g | 13.8 g | +93% |
| Carbohydrate, by difference | 38.4 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.7 g | 2.42 g | +592% |
| Fatty acids, total monounsaturated | 7.92 g | 8.38 g | -5% |
| Cholesterol | 97.0 mg | 46.0 mg | +111% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.283 mg | 0.060 mg | +372% |
| Riboflavin (Vitamin B2) | 1.21 mg | 0.080 mg | +1406% |
| Niacin (Vitamin B3) | 0.646 mg | 1.50 mg | -57% |
| Pantothenic acid (Vitamin B5) | 2.27 mg | 0.250 mg | +808% |
| Vitamin B-6 — Pyridoxine | 0.302 mg | 0.420 mg | -28% |
| Biotin (Vitamin B7) | 37.0 ug | 1.00 ug | +3600% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 119 mg | 61.8 mg | +93% |
| Vitamin B-12 — Cobalamin | 3.25 ug | 1.00 ug | +225% |
| Vitamin A, RAE | 258 ug | 14.0 ug | +1743% |
| Carotene, beta | 55.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.580 mg | 0.730 mg | -21% |
| Vitamin D (D2 + D3) | 10.5 ug | 27.4 ug | -62% |
| Minerals | |||
| Calcium, Ca | 912 mg | 3.00 mg | +30300% |
| Iron, Fe | 0.470 mg | 0.660 mg | -29% |
| Magnesium, Mg | 85.0 mg | 26.0 mg | +227% |
| Phosphorus, P | 776 mg | 164 mg | +373% |
| Potassium, K | 1330 mg | 268 mg | +396% |
| Sodium, Na | 371 mg | 80.0 mg | +364% |
| Zinc, Zn | 3.34 mg | 0.400 mg | +735% |
| Copper, Cu | 0.080 mg | 0.030 mg | +167% |
| Manganese, Mn | 0.040 mg | 0.012 mg | +233% |
| Selenium, Se | 16.3 ug | 36.5 ug | -55% |
| Other Nutrients | |||
| Energy | 2075 kj | 778 kj | +167% |
| Ash | 6.08 g | 1.00 g | +508% |
| Total Sugars | 38.4 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 37.0 ug | 1.00 ug | +3600% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 37.0 ug | 1.00 ug | +3600% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 253 ug | 14.0 ug | +1707% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 934 IU | 47.0 IU | +1887% |
| 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) | 420 IU | 1097 IU | -62% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.5 ug | 27.4 ug | -62% |
| Vitamin K1 — Phylloquinone | 2.20 ug | 0.100 ug | +2100% |
| SFA 4:0 (Butyric acid) | 0.866 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.240 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.269 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.596 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.614 g | 0.008 g | +7575% |
| SFA 14:0 (Myristic acid) | 2.82 g | 0.754 g | +274% |
| SFA 16:0 (Palmitic acid) | 7.52 g | 1.44 g | +422% |
| SFA 18:0 (Stearic acid) | 2.85 g | 0.193 g | +1378% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.20 g | 1.76 g | -32% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.19 g | 2.39 g | +159% |
| 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 | 0.665 g | 1.37 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.460 g | 0.123 g | +274% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.204 g | 0.043 g | +374% |
| 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) | 0.371 g | 0.161 g | +130% |
| Threonine (EAA) | 1.19 g | 0.630 g | +89% |
| Isoleucine (EAA, BCAA) | 1.59 g | 0.662 g | +140% |
| Leucine (EAA, BCAA) | 2.58 g | 1.17 g | +121% |
| Lysine (EAA) | 2.09 g | 1.32 g | +58% |
| Methionine (EAA) | 0.660 g | 0.425 g | +55% |
| Cystine (conditionally essential) | 0.243 g | 0.154 g | +58% |
| Phenylalanine (EAA) | 1.27 g | 0.561 g | +127% |
| Tyrosine (conditionally essential) | 1.27 g | 0.485 g | +162% |
| Valine (EAA, BCAA) | 1.76 g | 0.740 g | +138% |
| Arginine (conditionally essential) | 0.953 g | 0.860 g | +11% |
| Histidine (EAA) | 0.714 g | 0.423 g | +69% |
| Alanine | 0.908 g | 0.869 g | +4% |
| Aspartic acid | 2.00 g | 1.47 g | +36% |
| Glutamic acid | 5.51 g | 2.14 g | +157% |
| Glycine (conditionally essential) | 0.557 g | 0.690 g | -19% |
| Proline (conditionally essential) | 2.55 g | 0.508 g | +402% |
| Serine | 1.43 g | 0.586 g | +144% |
| 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, whole, with added vitamin D nutrition facts Fish, halibut, Greenland, raw nutrition facts Compare other foods →
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