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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, 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.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Milk
Milk
4
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 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

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Milk
Milk
6
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 +300%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B5Vitamin B5 +90%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +185.5%
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Orange juice Milk DV% diff.
Vitamin C 50mg 0mg 56%
Vitamin B12 0µg 0.47µg 20%
Vitamin B2 0.03mg 0.185mg 12%
Phosphorus 17mg 95mg 11%
Calcium 11mg 125mg 11%
Vitamin B1 0.09mg 0.02mg 6%
Selenium 0.1µg 3.3µg 6%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Folate 30µg 5µg 6%
Protein 0.7g 3.37g 5%
Vitamin A 10µg 58µg 5%
Copper 0.044mg 0.01mg 4%
Saturated fat 0.024g 0.633g 3%
Vitamin B5 0.19mg 0.361mg 3%
Zinc 0.05mg 0.42mg 3%
Vitamin B3 0.4mg 0.093mg 2%
Sodium 1mg 44mg 2%
Choline 6.2mg 17.7mg 2%
Iron 0.2mg 0.03mg 2%
Cholesterol 0mg 5mg 2%
Carbs 10.4g 4.99g 2%
Potassium 200mg 150mg 1%
Monounsaturated fat 0.036g 0.277g 1%
Fats 0.2g 0.97g 1%
Fiber 0.2g 0g 1%
Calories 45kcal 42kcal 0%
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 N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +108.4%
Contains more ProteinProtein +381.4%
Contains more FatsFats +385%
Contains more OtherOther +87.5%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -96.2%
Contains more Poly. FatPolyunsaturated fat +14.3%
Contains more Mono. FatMonounsaturated fat +669.4%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.