Whole Milk vs. Orange Juice
Nutrition comparison of Whole Milk and Orange 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
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and orange juice:
- Orange juice has 76.7 times less saturated fat than whole milk.
- Orange juice is an excellent source of Vitamin C.
- Whole milk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than orange 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and whole milk contain similar amounts of calories - orange juice has 45 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 juice per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Orange Juice | |
|---|---|---|
| Protein | 21% | 6% |
| Carbohydrates | 32% | 90% |
| Fat | 48% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and whole milk contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than whole milk - orange juice has 0.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Orange juice and whole milk contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 350% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Orange juice has 76.7 times less saturated fat than whole milk - orange juice has 0.02g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Orange juice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than whole milk - orange juice has 50mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 360% more Vitamin A than orange juice - orange juice has 10ug 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 juice - whole milk has 51iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and whole milk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Orange juice and whole milk contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate. Both whole milk and orange juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Whole Milk | Orange Juice | |
|---|---|---|
| Thiamin | 0.046 MG | 0.09 MG |
| Riboflavin | 0.169 MG | 0.03 MG |
| Niacin | 0.089 MG | 0.4 MG |
| Pantothenic acid | 0.373 MG | 0.19 MG |
| Vitamin B6 | 0.036 MG | 0.04 MG |
| Folate | 5 UG | 30 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 927% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Orange juice and whole milk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Orange juice has 52% more potassium than whole milk - orange juice has 200mg 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 Juice | |
|---|---|---|
| beta-carotene | 7 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Whole Milk | Orange Juice | |
|---|---|---|
| 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 juice per 100 grams.
| Whole Milk | Orange Juice | |
|---|---|---|
| linoleic acid | 0.12 G | 0.029 G |
| Total | 0.12 G | 0.029 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Whole Milk g
()
|
Daily Values (%) |
Orange Juice 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 juice or whole milk contain more calories in 100 grams?Orange juice and whole milk contain similar amounts of calories - orange juice has 45 calories in 100g and whole milk has 61 calories.
Does orange juice or whole milk have more carbohydrates?
By weight, orange juice and whole milk contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does orange juice or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 930% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and whole milk has 113mg of calcium.