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Apple juice vs Orange juice - Health impact and Nutrition Comparison

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Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on February 13, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Apple juice
vs
Orange juice

Summary

Apple and orange juices contain 11.1g and 10.2g of net carbs, respectively, with less than 1g of proteins, fats, and fiber. Apple juice also has a slightly higher glycemic index value.

Apple juice is naturally very low in vitamins and minerals, whereas orange juice is high in vitamins C, B1, folate, potassium, and copper.

On the one hand, the phytochemicals in juices show various beneficial effects on health; on the other hand, carbs and unpasteurized juices may lead to adverse health outcomes.

Introduction

 Apple and orange juices are one of the most consumed juices worldwide. This article aims to compare the nutritional values of juices and see if there’s an actual health impact difference between the two. This article also mentions consumption recommendations and the importance of juice pasteurization. 

Consumption Recommendations

The 2020-2025 Dietary Guidelines for Americans recommendations:

  • At least 50% of the recommended amount of fruits should come from whole fruits, not fruit juices,
  • The juices should always be pasteurized,
  • The juices should be 100% juice or 100% juice diluted with water and no sugars added (1).

American Academy of Pediatrics recommendations:

  • Infants should not consume fruit juices
  • Toddlers should not consume more than 4 ounces daily
  • 4-6-year-old children should not consume more than 4-6 ounces daily
  • 7-18-year-old children should not consume more than 8 ounces daily (2).

Nutrition

The nutritional values for 100g of apple juice (without added vitamin C and minerals) and raw (fresh-squeezed) orange juice are presented.

It is important to note that different brands enrich the juices with nutrients (e.g., calcium, potassium, B complex vitamins, and sugar).

Macronutrients and Calories

The juices contain 88% water and 12% nutrients, mainly carbs. Apple and orange juices contain 11.1g and 10.2g of net carbs, respectively, with less than 1g of proteins, fats, and fiber.

100g of either juice provides 45-46 calories, whereas one cup (~248g) provides 112-114.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +600%
Contains more Fats +53.8%
Contains more Other +73.9%
Equal in Carbs - 10.4
Equal in Water - 88.3
11% 88%
Protein: 0.1 g
Fats: 0.13 g
Carbs: 11.3 g
Water: 88.24 g
Other: 0.23 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 Protein +600%
Contains more Fats +53.8%
Contains more Other +73.9%
Equal in Carbs - 10.4
Equal in Water - 88.3

Carbohydrates

Apple juice is slightly higher in net carbs than orange juice, with less than one gram difference. Fructose is the predominant carb in apple juice, whereas sucrose is predominant in orange juice.

100g of apple juice and orange juice contains 11.1g and 10.2g of total carbs, and one cup contains 27.5g and 25.3g, respectively. 

100g of either juice contains 0.2g of dietary fiber, whereas one cup contains 0.5g.

Apple juice contains the following carb types in descending order: fructose (over 50%), glucose, and sucrose.

 Orange juice contains the following carb types in descending order: sucrose (45%), fructose, and glucose (3).

Vitamins

Apple is very low or absent in all vitamins, whereas orange juice is very high in vitamin C and contains a decent amount of vitamins B1 and folate.

While unenriched apple juice contains only 0.9mg of vitamin C, the enriched one contains 38.5mg (4).

Raw orange juice contains 50mg of vitamin C, whereas canned one contains 30mg. Raw orange juice is usually richer in vitamins than bottled ones (3).

The recommended daily vitamin C intake is 75mg for women and 90mg for men (1).

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +19900%
Contains more Vitamin E +300%
Contains more Vitamin C +5455.6%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +447.9%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +122.2%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 3% 6% 4% 2% 3% 5% 0% 0% 0%
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%
Contains more Vitamin A +19900%
Contains more Vitamin E +300%
Contains more Vitamin C +5455.6%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +447.9%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +122.2%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Minerals

The juices are not mineral-dense; however, raw orange juice is comparably richer in all minerals than apple juice.

Orange juice is two times richer in potassium and 3.5 times richer in copper.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +37.5%
Contains more Iron +66.7%
Contains more Magnesium +120%
Contains more Phosphorus +142.9%
Contains more Potassium +98%
Contains less Sodium -75%
Contains more Zinc +150%
Contains more Copper +266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 5% 4% 3% 9% 1% 1% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +37.5%
Contains more Iron +66.7%
Contains more Magnesium +120%
Contains more Phosphorus +142.9%
Contains more Potassium +98%
Contains less Sodium -75%
Contains more Zinc +150%
Contains more Copper +266.7%

Glycemic Index & Glycemic Load

The glycemic index of orange juice is 50, whereas the glycemic index of apple juice is 46.

Both juices are considered to have low glycemic index values.

The glycemic load of orange juice is 13, considered medium.

Related articles:

Glycemic index definition: What is the GI?

What Affects the Glycemic Index (GI) and Response?  

Insulin Index

The insulin index of orange juice is 55, whereas the insulin index of apple juice is 64.

Related article: Glycemic Index vs. Insulin Index 

Acidity

The pH value of apple juice ranges from 3.35 - 4.00, whereas the pH value of canned apple juice ranges from 3.3 - 3.5.

The pH value of orange juice ranges from 3.30 - 4.19, whereas canned orange juice’s pH value is 3.0 - 4.0 (5, 6).

The PRAL values of apple and orange juices are -2 and -3.7, respectively. The negative values mean that the juices are alkaline or base-producing.

Weight Loss & Diets

According to several studies, 100% fruit and sugar-sweetened juices do not significantly affect satiety, as they are low in fiber and proteins and may result in overeating and weight gain. 

100% fruit juices are not associated with an increased risk of metabolic syndrome, while sugar-sweetened juices are linked to an increased risk (7, 8, 9, 10).

In a balanced diet, children may consume orange and apple juices as a part of a healthy diet; on the other hand, overconsumption of fruit juices may lead to malnutrition: overnutrition or undernutrition (2, 10).

Apple and orange juices are included in a gastroparesis liquid diet and juice fasting diet.

Health Impact

Health Benefits

Effects Of Juice Phytochemicals

Vitamin C, folate, carotenoids, and polyphenols in orange juice contribute to its antioxidant and anti-inflammatory properties. Long-term orange juice consumption may reduce inflammation and inflammatory markers, decrease cancer risk, show cardioprotective and neuroprotective effects, and improve cognitive performance (11, 12, 13, 14, 15, 16).

Apple juice also contains various phytochemicals with antioxidant, anti-inflammatory and antiproliferative effects. Apple juice consumption may reduce inflammation and decrease the risk of heart disease and cancer (lung and colon cancers). Long-term apple juice consumption may also beneficially affect Alzheimer’s disease, cognitive decline, diabetes, and the gut from drug injury (17, 18, 19, 20, 21).

Further research is required since most studies are conducted on animals.

Kidney Stones

According to several studies, orange juice consumption may lower kidney stone formation risks and beneficially affect calcareous and uric acid stones (22, 23, 24).

The results regarding apple juice and kidney stones are contradictory, as several studies find no associations, whereas others suggest apple juice may increase the risk of kidney stone formation (24, 25, 26).

Downsides and Risks

 Tooth Decay

High sugar content in fruit juices, especially sugar-sweetened juices, increases the risk of dental caries and enamel erosion. The bacterial digestion of sugars produces acids that demineralize enamel and dentine, the hard tissues of teeth (27, 28).

Type 2 Diabetes

A meta-analysis concludes that 100% fruit juice intake is not associated with an increased risk of developing type 2 diabetes, whereas sugar-sweetened juice is linked to an increased risk (29, 30).

Unpasteurized Juice Risks

Raw or fresh-squeezed juices are not pasteurized or heat-treated and may cause foodborne illness, otherwise called “food poisoning.” Common symptoms are vomiting, diarrhea, fever, abdominal cramps, headache, and muscle and joint pain (31).

Children, older adults, pregnant women, and people with weakened immune systems have an increased risk of adverse outcomes and death and should avoid unpasteurized juices entirely (32).

Sources.

  1. Dietary Guidelines for Americans, 2020-2025
  2. https://publications.aap.org/pediatrics/article/139/6/e20170967/38754/
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169099/nutrients
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167771/nutrients 
  5. pH Values of Common Foods and Ingredients
  6. BAM Chapter 21A: Examination of Canned Foods | FDA
  7. https://pubmed.ncbi.nlm.nih.gov/34534895/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/
  9. https://pubmed.ncbi.nlm.nih.gov/15808893/ 
  10. https://pubmed.ncbi.nlm.nih.gov/28562300/ 
  11. https://pubmed.ncbi.nlm.nih.gov/34249019/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8288538/ 
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284956/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7933480/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533031/
  16. https://pubmed.ncbi.nlm.nih.gov/23919376/
  17. https://pubmed.ncbi.nlm.nih.gov/33673327/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
  19. https://pubmed.ncbi.nlm.nih.gov/16914839/
  20. https://pubmed.ncbi.nlm.nih.gov/18855307/
  21. https://pubmed.ncbi.nlm.nih.gov/35215471/
  22. https://pubmed.ncbi.nlm.nih.gov/34836376/
  23. https://pubmed.ncbi.nlm.nih.gov/8501777/
  24. https://pubmed.ncbi.nlm.nih.gov/32123972/
  25. https://pubmed.ncbi.nlm.nih.gov/9508013/
  26. https://pubmed.ncbi.nlm.nih.gov/8561157/
  27. https://pubmed.ncbi.nlm.nih.gov/28562300/ 
  28. https://www.who.int/news-room/fact-sheets/detail/sugars-and-dental-caries 
  29. https://pubmed.ncbi.nlm.nih.gov/23990623/
  30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3969361/ 
  31. https://pubmed.ncbi.nlm.nih.gov/26371569/
  32. What You Need to Know About Juice Safety | FDA 
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: February 13, 2023
Medically reviewed by Igor Bussel

Infographic

Apple juice vs Orange juice infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +500%
Equal in Saturated Fat - 0.024
Equal in Polyunsaturated fat - 0.04
33% 9% 58%
Saturated Fat: 0.022 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.039 g
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +500%
Equal in Saturated Fat - 0.024
Equal in Polyunsaturated fat - 0.04

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple juice Orange juice
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apple juice Orange juice Opinion
Net carbs 11.1g 10.2g Apple juice
Protein 0.1g 0.7g Orange juice
Fats 0.13g 0.2g Orange juice
Carbs 11.3g 10.4g Apple juice
Calories 46kcal 45kcal Apple juice
Fructose 5.73g Apple juice
Sugar 9.62g 8.4g Orange juice
Fiber 0.2g 0.2g
Calcium 8mg 11mg Orange juice
Iron 0.12mg 0.2mg Orange juice
Magnesium 5mg 11mg Orange juice
Phosphorus 7mg 17mg Orange juice
Potassium 101mg 200mg Orange juice
Sodium 4mg 1mg Orange juice
Zinc 0.02mg 0.05mg Orange juice
Copper 0.012mg 0.044mg Orange juice
Vitamin A 1IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0.01mg 0.04mg Orange juice
Vitamin C 0.9mg 50mg Orange juice
Vitamin B1 0.021mg 0.09mg Orange juice
Vitamin B2 0.017mg 0.03mg Orange juice
Vitamin B3 0.073mg 0.4mg Orange juice
Vitamin B5 0.049mg 0.19mg Orange juice
Vitamin B6 0.018mg 0.04mg Orange juice
Folate 0µg 30µg Orange juice
Vitamin K 0µg 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.022g 0.024g Apple juice
Monounsaturated Fat 0.006g 0.036g Orange juice
Polyunsaturated fat 0.039g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple juice Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
2%
Apple juice
22%
Orange juice
Minerals Daily Need Coverage Score
3%
Apple juice
7%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 3mg)
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 Saturated Fat?
Apple juice
Apple juice is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Apple juice
Apple juice is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173933/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.