Whole Milk vs. Grape Juice
Nutrition comparison of Whole Milk and Grape 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
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and grape juice:
- Grape juice has 73.6 times less saturated fat than whole milk.
- Whole milk has 64% less sugar than grape juice.
- Whole milk has 68% less carbohydrates than grape juice.
- Whole milk has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than grape 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 Grape Juice (Grape 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 grape juice contain similar amounts of calories - whole milk has 61 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to grape juice per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Grape Juice | |
|---|---|---|
| Protein | 21% | 2% |
| Carbohydrates | 32% | 96% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 68% less carbohydrates than grape juice - whole milk has 4.8g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in grape juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Grape juice has more dietary fiber than whole milk - grape juice has 0.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 64% less sugar than grape juice - whole milk has 5.1g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Whole milk has 751% more protein than grape juice - whole milk has 3.2g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Grape juice has 73.6 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
cholesterol
Grape juice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and grape juice does not contain significant amounts.
Vitamins
Vitamin C
Grape juice and whole milk contain similar amounts of Vitamin C - grape juice has 0.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than grape juice - whole milk has 46ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than grape juice - whole milk has 51iu of Vitamin D per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Whole milk and grape juice contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Whole milk and grape juice contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid, folate and Vitamin B12. Both whole milk and grape juice contain significant amounts of thiamin, niacin and Vitamin B6.
| Whole Milk | Grape Juice | |
|---|---|---|
| Thiamin | 0.046 MG | 0.017 MG |
| Riboflavin | 0.169 MG | 0.015 MG |
| Niacin | 0.089 MG | 0.133 MG |
| Pantothenic acid | 0.373 MG | 0.048 MG |
| Vitamin B6 | 0.036 MG | 0.032 MG |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 927% more calcium than grape juice - whole milk has 113mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Whole milk and grape juice contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Whole milk and grape juice contain similar amounts of potassium - whole milk has 132mg of potassium per 100 grams and grape juice has 104mg 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, both whole milk and grape juice contain small amounts of beta-carotene.
| Whole Milk | Grape Juice | |
|---|---|---|
| beta-carotene | 7 UG | 5 UG |
| lutein + zeaxanthin | ~ | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Whole Milk | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.005 G |
| Total | 0.075 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than grape juice per 100 grams.
| Whole Milk | Grape Juice | |
|---|---|---|
| linoleic acid | 0.12 G | 0.017 G |
| Total | 0.12 G | 0.017 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Whole Milk 244g
(
cup
)
|
Daily Values (%) |
Grape Juice 253g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 149KCAL 7% |
|
5% | calories | 2% |
|
152KCAL 8% | |
| 12G 5% |
|
5% | carbohydrates | 208% |
|
37G 15% | |
|
|
5% | dietary fiber | >999% |
|
0.51G 2% | ||
| 12G | 5% | sugar | 200% | 36G | |||
| 7.9G 12% |
|
>999% | total fat | 5% |
|
0.33G 1% | |
| 4.6G 25% |
|
>999% | saturated fat | 5% |
|
0.06G 0.4% | |
| 2G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 0.48G | 699% | polyunsaturated fat | 5% | 0.06G | |||
| 24MG | >999% | cholesterol | 5% | ||||
| 105MG 7% |
|
708% | sodium | 5% |
|
13MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 112UG 16% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
0.25MG 0.3% | ||
| 124IU 25% |
|
>999% | Vitamin D | 5% |
|
||
| 276MG 28% |
|
886% | calcium | 5% |
|
28MG 3% | |
| 0.07MG 0.4% |
|
5% | iron | 799% |
|
0.63MG 4% | |
| 24MG 8% |
|
5% | magnesium | 4% |
|
25MG 8% | |
| 322MG 14% |
|
22% | potassium | 5% |
|
263MG 11% | |
| 0.11MG 10% |
|
175% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.41MG 38% |
|
923% | riboflavin (Vit B2) | 5% |
|
0.04MG 4% | |
| 0.22MG 2% |
|
5% | niacin (Vit B3) | 55% |
|
0.34MG 2% | |
| 0.09MG 7% |
|
12% | Vitamin B6 | 5% |
|
0.08MG 6% | |
| 0.91MG 18% |
|
658% | pantothenic acid (Vit B5) | 5% |
|
0.12MG 2% | |
| 12UG 3% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 1.1UG 46% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.17MG 1% |
|
>999% | Vitamin E | 5% |
|
||
| 0.73UG 1% |
|
5% | Vitamin K | 37% |
|
1UG 1% | |
| 7.7G 15% |
|
719% | protein | 5% |
|
0.94G 2% | |
| 35MG 8% |
|
332% | choline | 5% |
|
8.1MG 2% | |
| 0.06MG 5% |
|
20% | copper | 5% |
|
0.05MG 4% | |
|
|
5% | fluoride | >999% |
|
349UG 12% | ||
| 0.01MG 1% |
|
5% | manganese | >999% |
|
0.6MG 34% | |
| 205MG 29% |
|
486% | phosphorus | 5% |
|
35MG 5% | |
| 9UG 16% |
|
>999% | selenium | 5% |
|
||
| 0.9MG 11% |
|
400% | zinc | 5% |
|
0.18MG 2% | |
| 215G | 5% | Water | 5% | 214G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does whole milk or grape juice contain more calories in 100 grams?Whole milk and grape juice contain similar amounts of calories - whole milk has 61 calories in 100g and grape juice has 60 calories.
Does whole milk or grape juice have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than grape juice - whole milk has 4.8g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in grape juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does whole milk or grape juice contain more calcium?
Whole milk is a rich source of calcium and it has 930% more calcium than grape juice - whole milk has 113mg of calcium in 100 grams and grape juice has 11mg of calcium.