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Milk vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between milk and fruit salad

  • Milk has more vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, and vitamin B5; however, fruit salad is higher in vitamin A and manganese.
  • 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Milk vs Fruit salad 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.
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%
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%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +1036.4%
Contains more PotassiumPotassium +29.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +578.6%
Contains more SeleniumSelenium +∞%
Contains more IronIron +733.3%
Contains more CopperCopper +400%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +4933.3%

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.
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%
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%
Contains more Vitamin AVitamin A +93.3%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +282.8%

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.