Milk vs. Orange
Nutrition comparison of Milk and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and orange:
- Both orange and milk are high in calcium.
- Milk has 58% less carbohydrates than orange.
- Orange has 49.2 times less saturated fat than milk.
- Orange has more thiamin, niacin and folate, however, milk contains more riboflavin and Vitamin B12.
- Orange is a great source of dietary fiber.
- Orange 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 (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and milk contain similar amounts of calories - orange has 46 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 per calorie. Milk has a macronutrient ratio of 27:38:35 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Orange | |
|---|---|---|
| Protein | 27% | 6% |
| Carbohydrates | 38% | 91% |
| Fat | 35% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 58% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than milk - orange has 2.4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 45% less sugar than orange - orange has 9.1g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 371% more protein than orange - orange has 0.7g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Orange has 49.2 times less saturated fat than milk - orange has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and orange are low in trans fat - milk has 0.09g of trans fat per 100 grams and orange does not contain significant amounts.
cholesterol
Both milk and orange are low in cholesterol - milk has 8mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 224 times more Vitamin C than milk - orange has 45mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 400% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than orange - milk has 49iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and milk contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Milk and orange contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and folate, however, milk contains more riboflavin and Vitamin B12. Both milk and orange contain significant amounts of pantothenic acid and Vitamin B6.
| Milk | Orange | |
|---|---|---|
| Thiamin | 0.039 MG | 0.1 MG |
| Riboflavin | 0.185 MG | 0.04 MG |
| Niacin | 0.092 MG | 0.4 MG |
| Pantothenic acid | 0.356 MG | 0.25 MG |
| Vitamin B6 | 0.038 MG | 0.051 MG |
| Folate | 5 UG | 17 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both orange and milk are high in calcium. Milk has 179% more calcium than orange - orange has 43mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Orange and milk contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Orange and milk contain similar amounts of potassium - orange has 169mg 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 | |
|---|---|---|
| beta-carotene | 4 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and orange contain significant amounts of alpha linoleic acid (ALA).
| Milk | Orange | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.011 G |
| Total | 0.008 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both milk and orange contain significant amounts of linoleic acid.
| Milk | Orange | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.031 G |
| Total | 0.066 G | 0.031 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.
Milk 244g
(
cup
)
|
Daily Values (%) |
Orange 185g
(
cup sections, without membranes
)
|
|||||
|---|---|---|---|---|---|---|---|
| 122KCAL 6% |
|
44% | calories | 5% |
|
85KCAL 4% | |
| 12G 5% |
|
5% | carbohydrates | 75% |
|
21G 9% | |
|
|
5% | dietary fiber | >999% |
|
4.4G 18% | ||
| 12G | 5% | sugar | 42% | 17G | |||
| 4.8G 8% |
|
>999% | total fat | 5% |
|
0.39G 1% | |
| 3.1G 17% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 1.4G | >999% | monounsaturated fat | 5% | 0.07G | |||
| 0.18G | 125% | polyunsaturated fat | 5% | 0.08G | |||
| 0.21G | >999% | trans fat | 5% | ||||
| 20MG | >999% | cholesterol | 5% | ||||
| 115MG 8% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 134UG 19% |
|
570% | Vitamin A | 5% |
|
20UG 3% | |
| 0.49MG 1% |
|
5% | Vitamin C | >999% |
|
83MG 111% | |
| 120IU 24% |
|
>999% | Vitamin D | 5% |
|
||
| 293MG 29% |
|
266% | calcium | 5% |
|
80MG 8% | |
| 0.05MG 0.3% |
|
5% | iron | 240% |
|
0.17MG 1% | |
| 27MG 9% |
|
42% | magnesium | 5% |
|
19MG 6% | |
| 342MG 15% |
|
9% | potassium | 5% |
|
313MG 14% | |
| 0.1MG 9% |
|
5% | thiamin (Vit B1) | 90% |
|
0.19MG 17% | |
| 0.45MG 41% |
|
542% | riboflavin (Vit B2) | 5% |
|
0.07MG 7% | |
| 0.22MG 2% |
|
5% | niacin (Vit B3) | 236% |
|
0.74MG 5% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | 5% |
|
0.09MG 7% | |
| 0.87MG 17% |
|
89% | pantothenic acid (Vit B5) | 5% |
|
0.46MG 9% | |
| 12UG 3% |
|
5% | folate (Vit B9) | 158% |
|
31UG 8% | |
| 1.3UG 54% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.07MG 1% |
|
5% | Vitamin E | 371% |
|
0.33MG 2% | |
| 0.49UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 8.1G 16% |
|
523% | protein | 5% |
|
1.3G 3% | |
| 40MG 9% |
|
150% | choline | 5% |
|
16MG 4% | |
| 0.01MG 1% |
|
5% | copper | 594% |
|
0.07MG 6% | |
| 8.3UG 0.3% |
|
>999% | fluoride | 5% |
|
||
| 0.03MG 2% |
|
5% | manganese | 33% |
|
0.04MG 3% | |
| 224MG 32% |
|
918% | phosphorus | 5% |
|
22MG 3% | |
| 6.1UG 11% |
|
556% | selenium | 5% |
|
0.93UG 2% | |
| 1.2MG 15% |
|
700% | zinc | 5% |
|
0.15MG 2% | |
| 218G | 35% | Water | 5% | 161G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does orange or milk contain more calories in 100 grams?Orange and milk contain similar amounts of calories - orange has 46 calories in 100g and milk has 50 calories.
Does orange or milk have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does orange or milk contain more calcium?
Both orange and milk are high in calcium. Milk has 180% more calcium than orange - orange has 43mg of calcium in 100 grams and milk has 120mg of calcium.