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Apple vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between apples and milk

  • Apples have more fiber and vitamin C; however, milk is higher in vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, selenium, and vitamin B5.
  • Milk covers your daily vitamin B12 needs 20% more than apples.

Food varieties used in this article are Apples, raw, with skin and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Apple vs Milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Milk
Milk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +300%
Contains more CopperCopper +170%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1066.7%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +1983.3%
Contains more PotassiumPotassium +40.2%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +763.6%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Milk
Milk
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +611.5%
Contains more Vitamin B5Vitamin B5 +491.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +420.6%
~equal in Vitamin B3 ~0.093mg
~equal in Vitamin B6 ~0.037mg

All nutrients comparison - raw data values

Nutrient Apple Milk DV% diff.
Vitamin B12 0µg 0.47µg 20%
Vitamin B2 0.026mg 0.185mg 12%
Phosphorus 11mg 95mg 12%
Calcium 6mg 125mg 12%
Fiber 2.4g 0g 10%
Fructose 5.9g 0g 7%
Protein 0.26g 3.37g 6%
Selenium 0µg 3.3µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 3µg 58µg 6%
Vitamin B5 0.061mg 0.361mg 6%
Vitamin D 0IU 48IU 6%
Vitamin C 4.6mg 0mg 5%
Zinc 0.04mg 0.42mg 3%
Saturated fat 0.028g 0.633g 3%
Carbs 13.81g 4.99g 3%
Choline 3.4mg 17.7mg 3%
Cholesterol 0mg 5mg 2%
Copper 0.027mg 0.01mg 2%
Sodium 1mg 44mg 2%
Vitamin K 2.2µg 0.1µg 2%
Monounsaturated fat 0.007g 0.277g 1%
Folate 3µg 5µg 1%
Calories 52kcal 42kcal 1%
Manganese 0.035mg 0.003mg 1%
Vitamin E 0.18mg 0.01mg 1%
Iron 0.12mg 0.03mg 1%
Potassium 107mg 150mg 1%
Magnesium 5mg 11mg 1%
Fats 0.17g 0.97g 1%
Net carbs 11.41g 4.99g N/A
Sugar 10.39g 5.2g N/A
Starch 0.05g 0%
Vitamin B1 0.017mg 0.02mg 0%
Vitamin B3 0.091mg 0.093mg 0%
Vitamin B6 0.041mg 0.037mg 0%
Polyunsaturated fat 0.051g 0.035g 0%
Tryptophan 0.001mg 0.043mg 0%
Threonine 0.006mg 0.143mg 0%
Isoleucine 0.006mg 0.174mg 0%
Leucine 0.013mg 0.319mg 0%
Lysine 0.012mg 0.282mg 0%
Methionine 0.001mg 0.088mg 0%
Phenylalanine 0.006mg 0.174mg 0%
Valine 0.012mg 0.22mg 0%
Histidine 0.005mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +176.8%
Contains more ProteinProtein +1196.2%
Contains more FatsFats +470.6%
Contains more OtherOther +275%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Poly. FatPolyunsaturated fat +45.7%
Contains more Mono. FatMonounsaturated fat +3857.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
4
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.