Whole MilkvsNuts Pecans
Whole Milk has 60 calories and 3.3g protein per 100g. Nuts Pecans has 691 calories and 9.2g protein per 100g Nuts Pecans has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Nuts Pecans
Go with Whole Milk at just 60 kcal per 100g — 91% fewer calories.
Whole Milk packs 3.3g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pecans is the heart-friendlier option with less sodium, more potassium.
Whole Milk provides 123mg of calcium per 100g — a much better source for bone health.
Whole Milk has only 4.6g carbs per 100g — the clear choice for low-carb diets.
Nuts Pecans has 2.5mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Whole Milk
No major nutritional red flags stand out per 100g.
Nuts Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Whole 3.25% Milkfat With Added Vitamin D | Nuts Pecans | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 691kcal35% | <0.1kcal |
| Protein | 3.3g7% | 9.2g18% | <0.1g |
| Total Fat | 3.2g4% | 72g92% | <0.1g |
| Saturated Fat | 1.9g9% | 6.2g31% | <0.1g |
| Trans Fat | 0.11g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 14g5% | <0.1g |
| Dietary Fiber | — | 9.6g34% | — |
| Sugars | — | 4.0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 3.0mcg0% | +29mcg |
| Vitamin C | — | 1.1mg1% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 1.4mg9% | <0.1mg |
| Vitamin K | — | 3.5mcg3% | — |
| Vitamin B6 | <0.1mg4% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 22mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.66mg55% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 0mg0% | +38mg |
| Calcium | 123mg9% | 70mg5% | +53mg |
| Iron | 0mg0% | 2.5mg14% | <0.1mg |
| Potassium | 150mg3% | 410mg9% | <0.1mg |
| Phosphorus | 101mg8% | 277mg22% | <0.1mg |
| Magnesium | 12mg3% | 121mg29% | <0.1mg |
| Zinc | 0.42mg4% | 4.5mg41% | <0.1mg |
| Copper | <0.1mg0% | 1.2mg133% | <0.1mg |
| Manganese | 0mg0% | 4.5mg196% | <0.1mg |
| Selenium | 1.9mcg3% | 3.8mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 1052% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Nuts Pecans has more protein per 100g (9.17g vs 3.27g), but Whole Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 72g. Whole Milk has less saturated fat (1.86g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Nuts Pecans: 22mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Pecans: 2.53mg vs 0mg), Sodium (Whole Milk: 38mg vs 0mg), Copper (Nuts Pecans: 1.2mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Both fit a low-sodium diet. Nuts Pecans fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Milk or Nuts Pecans?
- Nuts Pecans has more protein with 9.17g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Nuts Pecans?
- Whole Milk is lower in calories with 60 kcal per 100g versus 691 kcal.
- Is Whole Milk or Nuts Pecans healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g protein per 100g, while Nuts Pecans has 691 calories and 9.17g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Whole Milk or Nuts Pecans?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 72g.