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Milk vs. Orange — In-Depth Nutrition Comparison

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Important differences between Milk and Orange

  • Milk has more Vitamin B12, Phosphorus, Vitamin B2, Calcium, Vitamin D, and Vitamin A RAE, however, Orange is richer in Vitamin C, Fiber, Folate, and Vitamin B1.
  • Orange's daily need coverage for Vitamin C is 59% more.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Oranges, raw, all commercial varieties.

Infographic

Milk vs Orange 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
5
:
5
Orange
Orange
Contains more Calcium +212.5%
Contains more Phosphorus +578.6%
Contains more Zinc +500%
Contains more Selenium +560%
Contains more Iron +233.3%
Contains more Potassium +20.7%
Contains less Sodium -100%
Contains more Copper +350%
Contains more Manganese +733.3%
Equal in Magnesium - 10
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +212.5%
Contains more Phosphorus +578.6%
Contains more Zinc +500%
Contains more Selenium +560%
Contains more Iron +233.3%
Contains more Potassium +20.7%
Contains less Sodium -100%
Contains more Copper +350%
Contains more Manganese +733.3%
Equal in Magnesium - 10

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
5
:
7
Orange
Orange
Contains more Vitamin D +∞%
Contains more Vitamin B2 +362.5%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +14.8%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +335%
Contains more Vitamin B3 +203.2%
Contains more Vitamin B6 +62.2%
Contains more Folate +500%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +362.5%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +14.8%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +335%
Contains more Vitamin B3 +203.2%
Contains more Vitamin B6 +62.2%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
:
1
Orange
Orange
Contains more Protein +258.5%
Contains more Fats +708.3%
Contains more Other +70.5%
Contains more Carbs +135.5%
Equal in Water - 86.75
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +258.5%
Contains more Fats +708.3%
Contains more Other +70.5%
Contains more Carbs +135.5%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +1104.3%
Contains more Polyunsaturated fat +40%
Contains less Saturated Fat -97.6%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +1104.3%
Contains more Polyunsaturated fat +40%
Contains less Saturated Fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Orange
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Orange Opinion
Net carbs 4.99g 9.35g Orange
Protein 3.37g 0.94g Milk
Fats 0.97g 0.12g Milk
Carbs 4.99g 11.75g Orange
Calories 42kcal 47kcal Orange
Sugar 5.2g 9.35g Milk
Fiber 0g 2.4g Orange
Calcium 125mg 40mg Milk
Iron 0.03mg 0.1mg Orange
Magnesium 11mg 10mg Milk
Phosphorus 95mg 14mg Milk
Potassium 150mg 181mg Orange
Sodium 44mg 0mg Orange
Zinc 0.42mg 0.07mg Milk
Copper 0.01mg 0.045mg Orange
Manganese 0.003mg 0.025mg Orange
Selenium 3.3µg 0.5µg Milk
Vitamin A 196IU 225IU Orange
Vitamin A RAE 58µg 11µg Milk
Vitamin E 0.01mg 0.18mg Orange
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.02mg 0.087mg Orange
Vitamin B2 0.185mg 0.04mg Milk
Vitamin B3 0.093mg 0.282mg Orange
Vitamin B5 0.361mg 0.25mg Milk
Vitamin B6 0.037mg 0.06mg Orange
Folate 5µg 30µg Orange
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 0µg Milk
Tryptophan 0.043mg 0.009mg Milk
Threonine 0.143mg 0.015mg Milk
Isoleucine 0.174mg 0.025mg Milk
Leucine 0.319mg 0.023mg Milk
Lysine 0.282mg 0.047mg Milk
Methionine 0.088mg 0.02mg Milk
Phenylalanine 0.174mg 0.031mg Milk
Valine 0.22mg 0.04mg Milk
Histidine 0.101mg 0.018mg Milk
Cholesterol 5mg 0mg Orange
Saturated Fat 0.633g 0.015g Orange
Monounsaturated Fat 0.277g 0.023g Milk
Polyunsaturated fat 0.035g 0.025g Milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Milk
24%
Orange
Minerals Daily Need Coverage Score
14%
Milk
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.618g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 4.15g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 14)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.