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:
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 heavier in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Milk has a macronutrient ratio of 26:38:36 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Milk | Orange | |
---|---|---|
Protein | 26% | 6% |
Carbohydrates | 38% | 91% |
Fat | 36% | 4% |
Alcohol | ~ | ~ |
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.
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.
Milk has 45% less sugar than orange - orange has 9.1g of sugar per 100 grams and milk has 5.1g of sugar.
Milk has 371% more protein than orange - orange has 0.7g of protein per 100 grams and milk has 3.3g of protein.
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.
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.
Both milk and orange are low in cholesterol - milk has 8mg of cholesterol per 100 grams and orange does not contain significant amounts.
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.
Milk has 400% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Milk has more Vitamin D than orange - milk has 49iu of Vitamin D per 100 grams and orange does not contain significant amounts.
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.
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.
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 | ~ |
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.
Orange and milk contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and milk has 0.02mg of iron.
Orange and milk contain similar amounts of potassium - orange has 169mg of potassium per 100 grams and milk has 140mg of potassium.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Milk or Orange .
Milk g
()
|
Daily Values (%) |
Orange 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 | |||