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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
3
:
Contains more Vitamin E +350%
Contains more Vitamin K +2100%
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%
Equal in Vitamin B6 - 0.04
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%
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 E +350%
Contains more Vitamin K +2100%
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%
Equal in Vitamin B6 - 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 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Orange juice Opinion
Net carbs 11.41g 10.2g Apple
Protein 0.26g 0.7g Orange juice
Fats 0.17g 0.2g Orange juice
Carbs 13.81g 10.4g Apple
Calories 52kcal 45kcal Apple
Starch 0.05g g Apple
Fructose 5.9g g Apple
Sugar 10.39g 8.4g Orange juice
Fiber 2.4g 0.2g Apple
Calcium 6mg 11mg Orange juice
Iron 0.12mg 0.2mg Orange juice
Magnesium 5mg 11mg Orange juice
Phosphorus 11mg 17mg Orange juice
Potassium 107mg 200mg Orange juice
Sodium 1mg 1mg
Zinc 0.04mg 0.05mg Orange juice
Copper 0.027mg 0.044mg Orange juice
Vitamin A 54IU 200IU Orange juice
Vitamin E 0.18mg 0.04mg Apple
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 50mg 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
Folate 3µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 0.1µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.024g Orange juice
Monounsaturated Fat 0.007g 0.036g Orange juice
Polyunsaturated fat 0.051g 0.04g Apple

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
22
Orange juice
Mineral Summary Score
4
Apple
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Apple
4%
Orange juice
Carbohydrates
14%
Apple
10%
Orange juice
Fats
1%
Apple
1%
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 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

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 - 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.