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Orange juice vs. Apple — In-Depth Nutrition Comparison

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How are Orange juice and Apple different?

  • Orange juice is higher in Vitamin C, Folate, and Vitamin B1, however, Apple is richer in Fiber.
  • Daily need coverage for Vitamin C from Orange juice is 50% higher.
  • Orange juice contains 10 times more Folate than Apple. While Orange juice contains 30µg of Folate, Apple contains only 3µg.
  • Orange juice has less Sugar.

Orange juice, raw and Apples, raw, with skin are the varieties used in this article.

Infographic

Orange juice vs Apple 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.
Orange juice
Orange juice
8
:
1
Apple
Apple
Contains more Calcium +83.3%
Contains more Iron +66.7%
Contains more Magnesium +120%
Contains more Phosphorus +54.5%
Contains more Potassium +86.9%
Contains more Zinc +25%
Contains more Copper +63%
Contains more Selenium +∞%
Contains more Manganese +150%
Equal in Sodium - 1
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +83.3%
Contains more Iron +66.7%
Contains more Magnesium +120%
Contains more Phosphorus +54.5%
Contains more Potassium +86.9%
Contains more Zinc +25%
Contains more Copper +63%
Contains more Selenium +∞%
Contains more Manganese +150%
Equal in Sodium - 1

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.
Orange juice
Orange juice
7
:
3
Apple
Apple
Contains more Vitamin A +270.4%
Contains more Vitamin C +987%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +211.5%
Contains more Folate +900%
Contains more Vitamin E +350%
Contains more Vitamin K +2100%
Equal in Vitamin B6 - 0.041
Orange juice
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% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +270.4%
Contains more Vitamin C +987%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +211.5%
Contains more Folate +900%
Contains more Vitamin E +350%
Contains more Vitamin K +2100%
Equal in Vitamin B6 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange juice
Orange juice
4
:
1
Apple
Apple
Contains more Protein +169.2%
Contains more Fats +17.6%
Contains more Other +100%
Contains more Carbs +32.8%
Equal in Water - 85.56
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +169.2%
Contains more Fats +17.6%
Contains more Other +100%
Contains more Carbs +32.8%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange juice
Orange juice
2
:
1
Apple
Apple
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +414.3%
Contains more Polyunsaturated fat +27.5%
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +414.3%
Contains more Polyunsaturated fat +27.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Apple Opinion
Net carbs 10.2g 11.41g Apple
Protein 0.7g 0.26g Orange juice
Fats 0.2g 0.17g Orange juice
Carbs 10.4g 13.81g Apple
Calories 45kcal 52kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 8.4g 10.39g Orange juice
Fiber 0.2g 2.4g Apple
Calcium 11mg 6mg Orange juice
Iron 0.2mg 0.12mg Orange juice
Magnesium 11mg 5mg Orange juice
Phosphorus 17mg 11mg Orange juice
Potassium 200mg 107mg Orange juice
Sodium 1mg 1mg
Zinc 0.05mg 0.04mg Orange juice
Copper 0.044mg 0.027mg Orange juice
Manganese 0.014mg 0.035mg Apple
Selenium 0.1µg 0µg Orange juice
Vitamin A 200IU 54IU Orange juice
Vitamin A RAE 10µg 3µg Orange juice
Vitamin E 0.04mg 0.18mg Apple
Vitamin C 50mg 4.6mg Orange juice
Vitamin B1 0.09mg 0.017mg Orange juice
Vitamin B2 0.03mg 0.026mg Orange juice
Vitamin B3 0.4mg 0.091mg Orange juice
Vitamin B5 0.19mg 0.061mg Orange juice
Vitamin B6 0.04mg 0.041mg Apple
Folate 30µg 3µg Orange juice
Vitamin K 0.1µg 2.2µg Apple
Tryptophan 0.002mg 0.001mg Orange juice
Threonine 0.008mg 0.006mg Orange juice
Isoleucine 0.008mg 0.006mg Orange juice
Leucine 0.013mg 0.013mg
Lysine 0.009mg 0.012mg Apple
Methionine 0.003mg 0.001mg Orange juice
Phenylalanine 0.009mg 0.006mg Orange juice
Valine 0.011mg 0.012mg Apple
Histidine 0.003mg 0.005mg Apple
Saturated Fat 0.024g 0.028g Orange juice
Monounsaturated Fat 0.036g 0.007g Orange juice
Polyunsaturated fat 0.04g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Apple
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
22%
Orange juice
5%
Apple
Minerals Daily Need Coverage Score
6%
Orange juice
4%
Apple

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.99g)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 14)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.