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Apple juice vs. Orange juice — Health Impact and Nutrition Comparison

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.

Table of contents

  1. Introduction
    1. Consumption Recommendations
    2. Nutrition
      1. Macronutrients and Calories
        1. Carbohydrates
      2. Vitamins
        1. Minerals
          1. Glycemic Index & Glycemic Load
            1. Insulin Index
              1. Acidity
              2. Weight Loss & Diets
                1. Health Impact
                  1. Health Benefits
                    1. Effects Of Juice Phytochemicals
                    2. Kidney Stones
                  2. Downsides and Risks
                    1.  Tooth Decay
                    2. Type 2 Diabetes
                    3. Unpasteurized Juice Risks
                  3. Sources.

                  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
                  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 ProteinProtein +600%
                  Contains more FatsFats +53.8%
                  Contains more OtherOther +73.9%
                  ~equal in Carbs ~10.4g
                  ~equal in Water ~88.3g

                  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" 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 3% 0.06% 0.2% 0% 5.3% 3.9% 1.4% 2.9% 4.2% 0% 0% 0% 0.98%
                  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% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
                  Contains more Vitamin CVitamin C +5455.6%
                  Contains more Vitamin AVitamin A +19900%
                  Contains more Vitamin E Vitamin E +300%
                  Contains more Vitamin B1Vitamin B1 +328.6%
                  Contains more Vitamin B2Vitamin B2 +76.5%
                  Contains more Vitamin B3Vitamin B3 +447.9%
                  Contains more Vitamin B5Vitamin B5 +287.8%
                  Contains more Vitamin B6Vitamin B6 +122.2%
                  Contains more Vitamin KVitamin K +∞%
                  Contains more FolateFolate +∞%
                  Contains more CholineCholine +244.4%
                  ~equal in Vitamin D ~0µg
                  ~equal in Vitamin B12 ~0µg

                  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" 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 3.6% 2.4% 8.9% 4.5% 4% 0.55% 3% 0.52% 9.7% 0.55%
                  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 ManganeseManganese +428.6%
                  Contains more MagnesiumMagnesium +120%
                  Contains more CalciumCalcium +37.5%
                  Contains more PotassiumPotassium +98%
                  Contains more IronIron +66.7%
                  Contains more CopperCopper +266.7%
                  Contains more ZincZinc +150%
                  Contains more PhosphorusPhosphorus +142.9%
                  Contains less SodiumSodium -75%
                  ~equal in Selenium ~0.1µg

                  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
                  33% 9% 58%
                  Saturated Fat: Sat. Fat 0.022 g
                  Monounsaturated Fat: Mono. Fat 0.006 g
                  Polyunsaturated fat: Poly. Fat 0.039 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 +500%
                  ~equal in Saturated Fat ~0.024g
                  ~equal in Polyunsaturated fat ~0.04g

                  Comparison summary table

                  Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
                  Calories 46kcal 45kcal Apple juice
                  Protein 0.1g 0.7g Orange juice
                  Fats 0.13g 0.2g Orange juice
                  Vitamin C 0.9mg 50mg Orange juice
                  Net carbs 11.1g 10.2g Apple juice
                  Carbs 11.3g 10.4g Apple juice
                  Magnesium 5mg 11mg Orange juice
                  Calcium 8mg 11mg Orange juice
                  Potassium 101mg 200mg Orange juice
                  Iron 0.12mg 0.2mg Orange juice
                  Sugar 9.62g 8.4g Orange juice
                  Fiber 0.2g 0.2g
                  Copper 0.012mg 0.044mg Orange juice
                  Zinc 0.02mg 0.05mg Orange juice
                  Phosphorus 7mg 17mg Orange juice
                  Sodium 4mg 1mg Orange juice
                  Vitamin A 1IU 200IU Orange juice
                  Vitamin A RAE 0µg 10µg Orange juice
                  Vitamin E 0.01mg 0.04mg Orange juice
                  Manganese 0.074mg 0.014mg Apple juice
                  Selenium 0.1µg 0.1µg
                  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
                  Vitamin K 0µg 0.1µg Orange juice
                  Folate 0µg 30µg Orange juice
                  Choline 1.8mg 6.2mg 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
                  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
                  Fructose 5.73g Apple juice

                  Which food is preferable for your diet?

                  ok
                  ok
                  is better in case of low diet
                  Apple juice 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
                  2%
                  Apple juice
                  20%
                  Orange juice
                  Minerals Daily Need Coverage Score
                  4%
                  Apple juice
                  6%
                  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

                  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. 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.