Milk vs. Apple Juice
Nutrition comparison of Milk and Apple Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
apple juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and apple juice:
- Apple juice has 56.1 times less saturated fat than milk.
- Milk has 58% less carbohydrates than apple juice.
- Milk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and apple juice contain similar amounts of calories - milk has 50 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple juice per calorie. Milk has a macronutrient ratio of 27:38:35 and for apple juice, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Apple Juice | |
|---|---|---|
| Protein | 27% | 1% |
| Carbohydrates | 38% | 97% |
| Fat | 35% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 58% less carbohydrates than apple juice - milk has 4.8g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Apple juice has more dietary fiber than milk - apple juice has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 47% less sugar than apple juice - milk has 5.1g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Milk has 32 times more protein than apple juice - milk has 3.3g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Apple juice has 56.1 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
trans fat
Both milk and apple juice are low in trans fat - milk has 0.09g of trans fat per 100 grams and apple juice does not contain significant amounts.
cholesterol
Both milk and apple juice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and apple juice does not contain significant amounts.
Vitamins
Vitamin C
Milk and apple juice contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than apple juice - milk has 55ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than apple juice - milk has 49iu of Vitamin D per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Milk and apple juice contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Milk and apple juice contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Milk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both milk and apple juice contain significant amounts of thiamin and niacin.
| Milk | Apple Juice | |
|---|---|---|
| Thiamin | 0.039 MG | 0.021 MG |
| Riboflavin | 0.185 MG | 0.017 MG |
| Niacin | 0.092 MG | 0.073 MG |
| Pantothenic acid | 0.356 MG | 0.049 MG |
| Vitamin B6 | 0.038 MG | 0.018 MG |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 14 times more calcium than apple juice - milk has 120mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Milk and apple juice contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Milk and apple juice contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and apple juice has 101mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and apple juice contain small amounts of alpha linoleic acid (ALA).
| Milk | Apple Juice | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.007 G |
| Total | 0.008 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both milk and apple juice contain significant amounts of linoleic acid.
| Milk | Apple Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.033 G |
| Total | 0.066 G | 0.033 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Milk g
()
|
Daily Values (%) |
Apple Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or apple juice contain more calories in 100 grams?Milk and apple juice contain similar amounts of calories - milk has 50 calories in 100g and apple juice has 46 calories.
Does milk or apple juice have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than apple juice - milk has 4.8g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does milk or apple juice contain more calcium?
Milk is a rich source of calcium and it has 14 times more calcium than apple juice - milk has 120mg of calcium in 100 grams and apple juice has 8mg of calcium.