Skim Milk vs. Orange Juice
Nutrition comparison of Skim 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
skim milk
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and orange juice:
- Orange juice is an excellent source of Vitamin C.
- Skim milk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk contain similar amounts of calories - orange juice has 45 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much lighter in carbs and similar to orange juice for fat. Skim milk has a macronutrient ratio of 39:58:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Orange Juice | |
|---|---|---|
| Protein | 39% | 6% |
| Carbohydrates | 58% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and skim milk contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than skim milk - orange juice has 0.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Orange juice and skim milk contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Skim milk has 381% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both orange juice and skim milk are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and orange juice are low in cholesterol - skim milk has 2mg 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 more Vitamin C than skim milk - orange juice has 50mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 510% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than orange juice - skim milk has 47iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and skim milk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Orange juice and skim milk contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate. Both skim milk and orange juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Skim Milk | Orange Juice | |
|---|---|---|
| Thiamin | 0.045 MG | 0.09 MG |
| Riboflavin | 0.182 MG | 0.03 MG |
| Niacin | 0.094 MG | 0.4 MG |
| Pantothenic acid | 0.357 MG | 0.19 MG |
| Vitamin B6 | 0.037 MG | 0.04 MG |
| Folate | 5 UG | 30 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Orange juice and skim milk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Orange juice has 28% more potassium than skim milk - orange juice has 200mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.011 G |
| Total | 0.001 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and orange juice contain small amounts of linoleic acid.
| Skim Milk | Orange Juice | |
|---|---|---|
| linoleic acid | 0.002 G | 0.029 G |
| Total | 0.002 G | 0.029 G |
Customize your serving size
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 Skim Milk or Orange Juice .
Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Skim 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 skim milk contain more calories in 100 grams?Orange juice and skim milk contain similar amounts of calories - orange juice has 45 calories in 100g and skim milk has 34 calories.
Is orange juice or skim milk better for protein?
Skim milk has 380% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and skim milk has 3.4g of protein.
Does orange juice or skim milk have more carbohydrates?
By weight, orange juice and skim milk contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and skim milk has 5g of carbohydrates.
Does orange juice or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and skim milk has 122mg of calcium.