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.
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.
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 21:32:48 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Orange | |
|---|---|---|
| Protein | 21% | 6% |
| Carbohydrates | 32% | 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 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 Orange (Oranges, raw, Florida) .
Whole Milk g
()
|
Daily Values (%) |
Orange 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 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.