Whole Milk vs. Apple Juice
Nutrition comparison of Whole 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
whole milk
versus
apple juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and apple juice:
- Apple juice has 83.7 times less saturated fat than whole milk.
- Whole milk has 58% less carbohydrates than apple juice.
- Whole milk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than apple juice.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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
Whole milk and apple juice contain similar amounts of calories - whole milk has 61 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to apple juice per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for apple juice, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Apple Juice | |
|---|---|---|
| Protein | 21% | 1% |
| Carbohydrates | 32% | 97% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 58% less carbohydrates than apple juice - whole 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 whole milk - apple juice has 0.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 48% less sugar than apple juice - whole milk has 5.1g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Whole milk has 30 times more protein than apple juice - whole milk has 3.2g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Apple juice has 83.7 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
cholesterol
Apple juice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and apple juice does not contain significant amounts.
Vitamins
Vitamin C
Apple juice has more Vitamin C than whole milk - apple juice has 0.9mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than apple juice - whole milk has 46ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than apple juice - whole milk has 51iu of Vitamin D per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Whole milk and apple juice contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Whole milk and apple juice contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both whole milk and apple juice contain significant amounts of thiamin and niacin.
| Whole Milk | Apple Juice | |
|---|---|---|
| Thiamin | 0.046 MG | 0.021 MG |
| Riboflavin | 0.169 MG | 0.017 MG |
| Niacin | 0.089 MG | 0.073 MG |
| Pantothenic acid | 0.373 MG | 0.049 MG |
| Vitamin B6 | 0.036 MG | 0.018 MG |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 13 times more calcium than apple juice - whole milk has 113mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Whole milk and apple juice contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Whole milk and apple juice contain similar amounts of potassium - whole milk has 132mg 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, whole milk has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Whole Milk | Apple Juice | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.007 G |
| Total | 0.075 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than apple juice per 100 grams.
| Whole Milk | Apple Juice | |
|---|---|---|
| linoleic acid | 0.12 G | 0.033 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Whole 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 whole milk or apple juice contain more calories in 100 grams?Whole milk and apple juice contain similar amounts of calories - whole milk has 61 calories in 100g and apple juice has 46 calories.
Does whole milk or apple juice have more carbohydrates?
By weight, whole milk has 60% fewer carbohydrates than apple juice - whole milk has 4.8g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does whole milk or apple juice contain more calcium?
Whole milk is a rich source of calcium and it has 13 times more calcium than apple juice - whole milk has 113mg of calcium in 100 grams and apple juice has 8mg of calcium.