Whole Milk vs. Grapefruit
Nutrition comparison of Whole Milk and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and grapefruit:
- Grapefruit has 87.8 times less saturated fat than whole milk.
- Grapefruit has signficantly more dietary fiber than whole milk.
- Grapefruit is an excellent source of Vitamin C.
- Whole milk has more riboflavin and Vitamin B12, however, grapefruit contains more folate.
- Whole milk has signficantly more Vitamin D than grapefruit.
- 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 Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and grapefruit contain similar amounts of calories - whole milk has 61 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to grapefruit per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Grapefruit | |
|---|---|---|
| Protein | 21% | 7% |
| Carbohydrates | 32% | 91% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk and grapefruit contain similar amounts of carbs - whole milk has 4.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than whole milk - grapefruit has 1.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and grapefruit contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Whole milk has 309% more protein than grapefruit - whole milk has 3.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 87.8 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
cholesterol
Grapefruit has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than whole milk - grapefruit has 31.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk and grapefruit contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than grapefruit - whole milk has 51iu of Vitamin D per 100 grams and grapefruit does not contain significant amounts.
Vitamin E
Whole milk and grapefruit contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Whole milk and grapefruit contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, grapefruit contains more folate. Both whole milk and grapefruit contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Whole Milk | Grapefruit | |
|---|---|---|
| Thiamin | 0.046 MG | 0.043 MG |
| Riboflavin | 0.169 MG | 0.031 MG |
| Niacin | 0.089 MG | 0.204 MG |
| Pantothenic acid | 0.373 MG | 0.262 MG |
| Vitamin B6 | 0.036 MG | 0.053 MG |
| Folate | 5 UG | 13 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 414% more calcium than grapefruit - whole milk has 113mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Whole milk and grapefruit contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Whole milk and grapefruit contain similar amounts of potassium - whole milk has 132mg of potassium per 100 grams and grapefruit has 135mg 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,
| Whole Milk | Grapefruit | |
|---|---|---|
| beta-carotene | 7 UG | 686 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Whole Milk | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.008 G |
| Total | 0.075 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than grapefruit per 100 grams.
| Whole Milk | Grapefruit | |
|---|---|---|
| linoleic acid | 0.12 G | 0.029 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Whole Milk g
()
|
Daily Values (%) |
Grapefruit 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 grapefruit contain more calories in 100 grams?Whole milk and grapefruit contain similar amounts of calories - whole milk has 61 calories in 100g and grapefruit has 42 calories.
Does whole milk or grapefruit have more carbohydrates?
By weight, whole milk and grapefruit contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does whole milk or grapefruit contain more calcium?
Whole milk is a rich source of calcium and it has 410% more calcium than grapefruit - whole milk has 113mg of calcium in 100 grams and grapefruit has 22mg of calcium.