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Apple vs. Orange juice — In-Depth Nutrition Comparison

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How are Apple and Orange juice different?

  • Apple is higher in Fiber, however, Orange juice is richer in Vitamin C, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin C from Orange juice is 50% higher.
  • Apple contains 12 times more Fiber than Orange juice. While Apple contains 2.4g of Fiber, Orange juice contains only 0.2g.
  • Orange juice has less Sugar.

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

Infographic

Apple vs Orange juice 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 +150%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +86.9%
Contains more IronIron +66.7%
Contains more CopperCopper +63%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +∞%
~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.
Apple
2
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 15% 3.2% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 EVitamin E +350%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +987%
Contains more Vitamin AVitamin A +270.4%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more FolateFolate +900%
Contains more CholineCholine +82.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.04mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 CarbsCarbs +32.8%
Contains more ProteinProtein +169.2%
Contains more FatsFats +17.6%
Contains more OtherOther +100%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 Poly. FatPolyunsaturated fat +27.5%
Contains less Sat. FatSaturated Fat -14.3%
Contains more Mono. FatMonounsaturated Fat +414.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Orange juice
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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Apple Orange juice Opinion
Calories 52kcal 45kcal Apple
Protein 0.26g 0.7g Orange juice
Fats 0.17g 0.2g Orange juice
Vitamin C 4.6mg 50mg Orange juice
Net carbs 11.41g 10.2g Apple
Carbs 13.81g 10.4g Apple
Magnesium 5mg 11mg Orange juice
Calcium 6mg 11mg Orange juice
Potassium 107mg 200mg Orange juice
Iron 0.12mg 0.2mg Orange juice
Sugar 10.39g 8.4g Orange juice
Fiber 2.4g 0.2g Apple
Copper 0.027mg 0.044mg Orange juice
Zinc 0.04mg 0.05mg Orange juice
Starch 0.05g Apple
Phosphorus 11mg 17mg Orange juice
Sodium 1mg 1mg
Vitamin A 54IU 200IU Orange juice
Vitamin A 3µg 10µg Orange juice
Vitamin E 0.18mg 0.04mg Apple
Manganese 0.035mg 0.014mg Apple
Selenium 0µg 0.1µg Orange juice
Vitamin B1 0.017mg 0.09mg Orange juice
Vitamin B2 0.026mg 0.03mg Orange juice
Vitamin B3 0.091mg 0.4mg Orange juice
Vitamin B5 0.061mg 0.19mg Orange juice
Vitamin B6 0.041mg 0.04mg Apple
Vitamin K 2.2µg 0.1µg Apple
Folate 3µg 30µg Orange juice
Choline 3.4mg 6.2mg Orange juice
Saturated Fat 0.028g 0.024g Orange juice
Monounsaturated Fat 0.007g 0.036g Orange juice
Polyunsaturated fat 0.051g 0.04g Apple
Tryptophan 0.001mg 0.002mg Orange juice
Threonine 0.006mg 0.008mg Orange juice
Isoleucine 0.006mg 0.008mg Orange juice
Leucine 0.013mg 0.013mg
Lysine 0.012mg 0.009mg Apple
Methionine 0.001mg 0.003mg Orange juice
Phenylalanine 0.006mg 0.009mg Orange juice
Valine 0.012mg 0.011mg Apple
Histidine 0.005mg 0.003mg Apple
Fructose 5.9g Apple

Which food is preferable for your diet?

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

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