Orange juice vs. Milk — In-Depth Nutrition Comparison

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How are orange juice and milk different?

Orange juice is richer in vitamin C, folate, and vitamin B1, while milk is higher in vitamin B12, vitamin B2, calcium, phosphorus, protein, vitamin D* and selenium.
Orange juice covers your daily need for vitamin C 56% more than milk.
Orange juice contains 6 times more folate than milk. Orange juice contains 30µg of folate, while milk contains 5µg.
Orange juice has a higher glycemic index (50) than milk (31).

Orange juice, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Orange juice

Milk

Contains more PotassiumPotassium	+33.3%
Contains more IronIron	+566.7%
Contains more CopperCopper	+340%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+366.7%

Contains more CalciumCalcium	+1036.4%
Contains more ZincZinc	+740%
Contains more PhosphorusPhosphorus	+458.8%
Contains more SeleniumSelenium	+3200%

~equal in Magnesium ~11mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Orange juice

Milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B1Vitamin B1	+350%
Contains more Vitamin B3Vitamin B3	+330.1%
Contains more FolateFolate	+500%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+480%
Contains more Vitamin B2Vitamin B2	+516.7%
Contains more Vitamin B5Vitamin B5	+90%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	50mg	0mg	56%
Vitamin B12	0µg	0.47µg	20%
Vitamin B2	0.03mg	0.185mg	12%
Calcium	11mg	125mg	11%
Phosphorus	17mg	95mg	11%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Selenium	0.1µg	3.3µg	6%
Vitamin B1	0.09mg	0.02mg	6%
Folate	30µg	5µg	6%
Protein	0.7g	3.37g	5%
Vitamin A	10µg	58µg	5%
Copper	0.044mg	0.01mg	4%
Zinc	0.05mg	0.42mg	3%
Vitamin B5	0.19mg	0.361mg	3%
Saturated fat	0.024g	0.633g	3%
Carbs	10.4g	4.99g	2%
Cholesterol	0mg	5mg	2%
Iron	0.2mg	0.03mg	2%
Sodium	1mg	44mg	2%
Vitamin B3	0.4mg	0.093mg	2%
Choline	6.2mg	17.7mg	2%
Fats	0.2g	0.97g	1%
Potassium	200mg	150mg	1%
Fiber	0.2g	0g	1%
Monounsaturated fat	0.036g	0.277g	1%
Calories	45kcal	42kcal	0%
Protein per 100 calories	1.6g	8g	N/A
Calories per 10 g protein	643kcal	125kcal	N/A
Weight per 100 calories	222g	238g	N/A
Net carbs	10.2g	4.99g	N/A
Magnesium	11mg	11mg	0%
Sugar	8.4g	5.2g	N/A
Vitamin E	0.04mg	0.01mg	0%
Manganese	0.014mg	0.003mg	0%
Vitamin B6	0.04mg	0.037mg	0%
Vitamin K	0.1µg	0.1µg	0%
Polyunsaturated fat	0.04g	0.035g	0%
Tryptophan	0.002mg	0.043mg	0%
Threonine	0.008mg	0.143mg	0%
Isoleucine	0.008mg	0.174mg	0%
Leucine	0.013mg	0.319mg	0%
Lysine	0.009mg	0.282mg	0%
Methionine	0.003mg	0.088mg	0%
Phenylalanine	0.009mg	0.174mg	0%
Valine	0.011mg	0.22mg	0%
Histidine	0.003mg	0.101mg	0%
Omega-3 (ALA)		0.004g	0%
Omega-6 (Linoleic acid)		0.027g	0%