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Almonds vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between almonds and orange juice?

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, and zinc, yet orange juice is higher in vitamin C.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • Almonds have 156 times more manganese than orange juice. While almonds have 2.179mg of manganese, orange juice has only 0.014mg.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Orange juice, raw types in this article.

Infographic

Almonds vs Orange juice infographic
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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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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%
Contains more MagnesiumMagnesium +2354.5%
Contains more CalciumCalcium +2345.5%
Contains more PotassiumPotassium +266.5%
Contains more IronIron +1755%
Contains more CopperCopper +2243.2%
Contains more ZincZinc +6140%
Contains more PhosphorusPhosphorus +2729.4%
Contains more ManganeseManganese +15464.3%
Contains more SeleniumSelenium +4000%
~equal in Sodium ~1mg

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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%
Contains more Vitamin EVitamin E +63975%
Contains more Vitamin B1Vitamin B1 +127.8%
Contains more Vitamin B2Vitamin B2 +3693.3%
Contains more Vitamin B3Vitamin B3 +804.5%
Contains more Vitamin B5Vitamin B5 +147.9%
Contains more Vitamin B6Vitamin B6 +242.5%
Contains more FolateFolate +46.7%
Contains more CholineCholine +740.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2921.4%
Contains more FatsFats +24865%
Contains more CarbsCarbs +107.2%
Contains more OtherOther +640%
Contains more WaterWater +1902.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +87541.7%
Contains more Poly. FatPolyunsaturated fat +30722.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Orange juice DV% diff.
Vitamin E 25.63mg 0.04mg 171%
Copper 1.031mg 0.044mg 110%
Manganese 2.179mg 0.014mg 94%
Vitamin B2 1.138mg 0.03mg 85%
Polyunsaturated fat 12.329g 0.04g 82%
Monounsaturated fat 31.551g 0.036g 79%
Fats 49.93g 0.2g 77%
Phosphorus 481mg 17mg 66%
Magnesium 270mg 11mg 62%
Vitamin C 0mg 50mg 56%
Fiber 12.5g 0.2g 49%
Iron 3.71mg 0.2mg 44%
Protein 21.15g 0.7g 41%
Zinc 3.12mg 0.05mg 28%
Calories 579kcal 45kcal 27%
Calcium 269mg 11mg 26%
Vitamin B3 3.618mg 0.4mg 20%
Saturated fat 3.802g 0.024g 17%
Potassium 733mg 200mg 16%
Vitamin B1 0.205mg 0.09mg 10%
Choline 52.1mg 6.2mg 8%
Selenium 4.1µg 0.1µg 7%
Vitamin B6 0.137mg 0.04mg 7%
Vitamin B5 0.471mg 0.19mg 6%
Carbs 21.55g 10.4g 4%
Folate 44µg 30µg 4%
Vitamin A 0µg 10µg 1%
Net carbs 9.05g 10.2g N/A
Sugar 4.35g 8.4g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.002mg 0%
Threonine 0.601mg 0.008mg 0%
Isoleucine 0.751mg 0.008mg 0%
Leucine 1.473mg 0.013mg 0%
Lysine 0.568mg 0.009mg 0%
Methionine 0.157mg 0.003mg 0%
Phenylalanine 1.132mg 0.009mg 0%
Valine 0.855mg 0.011mg 0%
Histidine 0.539mg 0.003mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
20%
Orange juice
Minerals Daily Need Coverage Score
142%
Almonds
6%
Orange juice

Comparison summary

Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 3.778g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 4.05g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.