Milk vs. Orange Juice
Nutrition comparison of Milk and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and orange juice:
- Milk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate.
- Milk is an excellent source of calcium.
- Orange juice has 51.3 times less saturated fat than milk.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and milk contain similar amounts of calories - orange juice has 45 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Milk has a macronutrient ratio of 27:38:35 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Orange Juice | |
|---|---|---|
| Protein | 27% | 6% |
| Carbohydrates | 38% | 90% |
| Fat | 35% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and milk contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than milk - orange juice has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Orange juice and milk contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 371% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Orange juice has 51.3 times less saturated fat than milk - orange juice has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and orange juice are low in trans fat - milk has 0.09g of trans fat per 100 grams and orange juice does not contain significant amounts.
cholesterol
Both milk and orange juice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 249 times more Vitamin C than milk - orange juice has 50mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 450% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than orange juice - milk has 49iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and milk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Orange juice and milk contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate. Both milk and orange juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Milk | Orange Juice | |
|---|---|---|
| Thiamin | 0.039 MG | 0.09 MG |
| Riboflavin | 0.185 MG | 0.03 MG |
| Niacin | 0.092 MG | 0.4 MG |
| Pantothenic acid | 0.356 MG | 0.19 MG |
| Vitamin B6 | 0.038 MG | 0.04 MG |
| Folate | 5 UG | 30 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 991% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Orange juice and milk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Orange juice has 43% more potassium than milk - orange juice has 200mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Milk | Orange Juice | |
|---|---|---|
| beta-carotene | 4 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Milk | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.011 G |
| Total | 0.008 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than orange juice per 100 grams.
| Milk | Orange Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.029 G |
| Total | 0.066 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Milk g
()
|
Daily Values (%) |
Orange 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 orange juice or milk contain more calories in 100 grams?Orange juice and milk contain similar amounts of calories - orange juice has 45 calories in 100g and milk has 50 calories.
Does orange juice or milk have more carbohydrates?
By weight, orange juice and milk contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and milk has 4.8g of carbohydrates.
Does orange juice or milk contain more calcium?
Milk is a rich source of calcium and it has 990% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and milk has 120mg of calcium.