Whole Milk vs. Orange

Nutrition comparison of Whole Milk and Orange


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole milk versus orange (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole milk and orange:

  • Both orange and whole milk are high in calcium.
  • Orange has 73.6 times less saturated fat than whole milk.
  • Orange has more thiamin, niacin and folate, however, whole milk contains more riboflavin and Vitamin B12.
  • Orange is a great source of dietary fiber.
  • Orange is an excellent source of Vitamin C.
  • Whole milk has 58% less carbohydrates than orange.
  • Whole milk has signficantly more Vitamin D than orange.
Detailed nutritional comparison of whole milk and orange is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Orange src

Calories and Carbs

calories

Orange and whole milk contain similar amounts of calories - orange has 46 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Whole milk has a macronutrient ratio of 21:31:48 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Orange
Protein 21% 6%
Carbohydrates 31% 91%
Fat 48% 4%
Alcohol ~ ~

carbohydrates

Whole milk has 58% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.

dietary fiber

Orange is a great source of dietary fiber and it has more dietary fiber than whole milk - orange has 2.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Whole milk has 45% less sugar than orange - orange has 9.1g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Whole milk has 350% more protein than orange - orange has 0.7g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Orange has 73.6 times less saturated fat than whole milk - orange has 0.03g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Orange has less cholesterol than whole milk - whole milk has 10mg 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 more Vitamin C than whole milk - orange has 45mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.

Vitamin A

Whole milk has 318% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than orange - whole milk has 51iu of Vitamin D per 100 grams and orange does not contain significant amounts.

Vitamin E

Orange and whole milk contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Whole milk and orange contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Orange has more thiamin, niacin and folate, however, whole milk contains more riboflavin and Vitamin B12. Both whole milk and orange contain significant amounts of pantothenic acid and Vitamin B6.

Whole Milk Orange
Thiamin 0.046 MG 0.1 MG
Riboflavin 0.169 MG 0.04 MG
Niacin 0.089 MG 0.4 MG
Pantothenic acid 0.373 MG 0.25 MG
Vitamin B6 0.036 MG 0.051 MG
Folate 5 UG 17 UG
Vitamin B12 0.45 UG ~

Minerals

calcium

Both orange and whole milk are high in calcium. Whole milk has 163% more calcium than orange - orange has 43mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Orange and whole milk contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Orange and whole milk contain similar amounts of potassium - orange has 169mg of potassium per 100 grams and whole milk has 132mg 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 Orange
beta-carotene 7 UG 71 UG
alpha-carotene ~ 11 UG
lutein + zeaxanthin ~ 129 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than orange per 100 grams.

Whole Milk Orange
alpha linoleic acid 0.075 G 0.011 G
Total 0.075 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, whole milk has more linoleic acid than orange per 100 grams.

Whole Milk Orange
linoleic acid 0.12 G 0.031 G
Total 0.12 G 0.031 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 Whole Milk or Orange .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Orange (Oranges, raw, Florida) .

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FAQ

Does orange or whole milk contain more calories in 100 grams?
Orange and whole milk contain similar amounts of calories - orange has 46 calories in 100g and whole milk has 61 calories.

Does orange or whole milk have more carbohydrates?
By weight, whole milk has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.

Does orange or whole milk contain more calcium?
Both orange and whole milk are high in calcium. Whole milk has 160% more calcium than orange - orange has 43mg of calcium in 100 grams and whole milk has 113mg of calcium.