Milk vs. Apple
Nutrition comparison of Milk and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and apple:
- Apple has 43.8 times less saturated fat than milk.
- Apple is a great source of dietary fiber.
- Milk has 51% less sugar than apple.
- Milk has 65% less carbohydrates than apple.
- Milk has more riboflavin, pantothenic acid and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and apple contain similar amounts of calories - milk has 50 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Milk has a macronutrient ratio of 27:38:35 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Apple | |
|---|---|---|
| Protein | 27% | 2% |
| Carbohydrates | 38% | 96% |
| Fat | 35% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 65% less carbohydrates than apple - milk has 4.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than milk - apple has 2.4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 51% less sugar than apple - milk has 5.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Milk has 11 times more protein than apple - milk has 3.3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 43.8 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both milk and apple are low in trans fat - milk has 0.09g of trans fat per 100 grams and apple does not contain significant amounts.
cholesterol
Both milk and apple are low in cholesterol - milk has 8mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has 22 times more Vitamin C than milk - milk has 0.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Milk has 17 times more Vitamin A than apple - milk has 55ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than apple - milk has 49iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Milk and apple contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Milk and apple contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12. Both milk and apple contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Milk | Apple | |
|---|---|---|
| Thiamin | 0.039 MG | 0.017 MG |
| Riboflavin | 0.185 MG | 0.026 MG |
| Niacin | 0.092 MG | 0.091 MG |
| Pantothenic acid | 0.356 MG | 0.061 MG |
| Vitamin B6 | 0.038 MG | 0.041 MG |
| Folate | 5 UG | 3 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 19 times more calcium than apple - milk has 120mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Milk and apple contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Milk and apple contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and apple contain small amounts of alpha linoleic acid (ALA).
| Milk | Apple | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.009 G |
| Total | 0.008 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both milk and apple contain significant amounts of linoleic acid.
| Milk | Apple | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.043 G |
| Total | 0.066 G | 0.043 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.
Milk g
()
|
Daily Values (%) |
Apple 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 milk or apple contain more calories in 100 grams?Milk and apple contain similar amounts of calories - milk has 50 calories in 100g and apple has 52 calories.
Does milk or apple have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than apple - milk has 4.8g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does milk or apple contain more calcium?
Milk is a rich source of calcium and it has 19 times more calcium than apple - milk has 120mg of calcium in 100 grams and apple has 6mg of calcium.