Whole Milk vs. Apple
Nutrition comparison of Whole Milk and Apple
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and apple:
- Apple has 65.6 times less saturated fat than whole milk.
- Apple is a great source of dietary fiber.
- Whole milk has 51% less sugar than apple.
- Whole milk has 65% less carbohydrates than apple.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12.
- Whole milk has signficantly more Vitamin D than apple.
- 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 (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
Whole milk and apple contain similar amounts of calories - whole milk has 61 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Apple | |
|---|---|---|
| Protein | 21% | 2% |
| Carbohydrates | 32% | 96% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 65% less carbohydrates than apple - whole 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 whole milk comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than whole milk - apple has 2.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 51% less sugar than apple - whole milk has 5.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Whole milk has 11 times more protein than apple - whole milk has 3.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 65.6 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
cholesterol
Apple has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than whole milk - apple has 4.6mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 14 times more Vitamin A than apple - whole milk has 46ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than apple - whole milk has 51iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Whole milk and apple contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Whole milk and apple contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12. Both whole milk and apple contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Whole Milk | Apple | |
|---|---|---|
| Thiamin | 0.046 MG | 0.017 MG |
| Riboflavin | 0.169 MG | 0.026 MG |
| Niacin | 0.089 MG | 0.091 MG |
| Pantothenic acid | 0.373 MG | 0.061 MG |
| Vitamin B6 | 0.036 MG | 0.041 MG |
| Folate | 5 UG | 3 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 17 times more calcium than apple - whole milk has 113mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Whole milk and apple contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Whole milk and apple contain similar amounts of potassium - whole milk has 132mg 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, whole milk has more alpha linoleic acid (ALA) than apple per 100 grams.
| Whole Milk | Apple | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.009 G |
| Total | 0.075 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than apple per 100 grams.
| Whole Milk | Apple | |
|---|---|---|
| linoleic acid | 0.12 G | 0.043 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Whole 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 whole milk or apple contain more calories in 100 grams?Whole milk and apple contain similar amounts of calories - whole milk has 61 calories in 100g and apple has 52 calories.
Does whole milk or apple have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than apple - whole 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 whole milk comprise of 100% sugar.
Does whole milk or apple contain more calcium?
Whole milk is a rich source of calcium and it has 17 times more calcium than apple - whole milk has 113mg of calcium in 100 grams and apple has 6mg of calcium.