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Fruit salad vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between fruit salad and milk

  • Fruit salad has more vitamin A and manganese; however, milk is higher in vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, and vitamin B5.
  • Milk covers your daily vitamin B12 needs 20% more than fruit salad.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 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 +733.3%
Contains more CopperCopper +400%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +4933.3%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +1036.4%
Contains more PotassiumPotassium +29.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +578.6%

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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Milk
Milk
11
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 B3Vitamin B3 +282.8%
Contains more Vitamin AVitamin A +93.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +1221.4%
Contains more Vitamin B5Vitamin B5 +581.1%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Fruit salad Milk DV% diff.
Vitamin B12 0µg 0.47µg 20%
Vitamin B2 0.014mg 0.185mg 13%
Phosphorus 14mg 95mg 12%
Calcium 11mg 125mg 11%
Vitamin B5 0.053mg 0.361mg 6%
Protein 0.51g 3.37g 6%
Selenium 3.3µg 6%
Manganese 0.151mg 0.003mg 6%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Fiber 1g 0g 4%
Copper 0.05mg 0.01mg 4%
Vitamin C 3.3mg 0mg 4%
Saturated fat 0.004g 0.633g 3%
Zinc 0.14mg 0.42mg 3%
Vitamin A 30µg 58µg 3%
Choline 17.7mg 3%
Iron 0.25mg 0.03mg 3%
Carbs 13.05g 4.99g 3%
Sodium 5mg 44mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B3 0.356mg 0.093mg 2%
Vitamin B6 0.027mg 0.037mg 1%
Fats 0.03g 0.97g 1%
Magnesium 8mg 11mg 1%
Monounsaturated fat 0.005g 0.277g 1%
Potassium 116mg 150mg 1%
Folate 3µg 5µg 1%
Vitamin B1 0.011mg 0.02mg 1%
Calories 50kcal 42kcal 0%
Net carbs 12.05g 4.99g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.011g 0.035g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +161.5%
Contains more ProteinProtein +560.8%
Contains more FatsFats +3133.3%
Contains more OtherOther +188.5%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Milk
Milk
2
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 -99.4%
Contains more Mono. FatMonounsaturated fat +5440%
Contains more Poly. FatPolyunsaturated fat +218.2%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.