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Cereal vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between cereal and orange juice

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin B1 for cereal is 517% higher.
  • Cereal contains 795 times more sodium than orange juice. Cereal contains 795mg of sodium, while orange juice contains 1mg.
  • Orange juice has a lower glycemic index than cereal.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Orange juice, raw.

Infographic

Cereal 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.
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +72.7%
Contains more IronIron +16930%
Contains more CopperCopper +211.4%
Contains more ZincZinc +15100%
Contains more PhosphorusPhosphorus +352.9%
Contains more ManganeseManganese +5542.9%
Contains more SeleniumSelenium +6200%
Contains more PotassiumPotassium +90.5%
Contains less SodiumSodium -99.9%
~equal in Calcium ~11mg

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.
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +8040%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +6886.7%
Contains more Vitamin B2Vitamin B2 +12800%
Contains more Vitamin B3Vitamin B3 +7305%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +14865%
Contains more Vitamin CVitamin C +29.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +765.7%
Contains more FatsFats +440%
Contains more CarbsCarbs +735.1%
Contains more OtherOther +457.5%
Contains more WaterWater +2236%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +466.7%
Contains more Poly. FatPolyunsaturated fat +785%
Contains less Sat. FatSaturated fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Orange juice DV% diff.
Vitamin B1 6.288mg 0.09mg 517%
Vitamin B6 5.986mg 0.04mg 457%
Iron 34.06mg 0.2mg 423%
Vitamin B2 3.87mg 0.03mg 295%
Vitamin B3 29.62mg 0.4mg 183%
Vitamin A 814µg 10µg 89%
Zinc 7.6mg 0.05mg 69%
Sodium 795mg 1mg 35%
Manganese 0.79mg 0.014mg 34%
Carbs 86.85g 10.4g 25%
Calories 378kcal 45kcal 17%
Vitamin C 38.5mg 50mg 13%
Selenium 6.3µg 0.1µg 11%
Protein 6.06g 0.7g 11%
Copper 0.137mg 0.044mg 10%
Phosphorus 77mg 17mg 9%
Folate 30µg 8%
Fiber 1.4g 0.2g 5%
Potassium 105mg 200mg 3%
Magnesium 19mg 11mg 2%
Polyunsaturated fat 0.354g 0.04g 2%
Vitamin B5 0.226mg 0.19mg 1%
Fats 1.08g 0.2g 1%
Choline 6.2mg 1%
Saturated fat 0.26g 0.024g 1%
Net carbs 85.45g 10.2g N/A
Calcium 10mg 11mg 0%
Sugar 10.35g 8.4g N/A
Vitamin E 0.08mg 0.04mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.204g 0.036g 0%
Tryptophan 0.066mg 0.002mg 0%
Threonine 0.241mg 0.008mg 0%
Isoleucine 0.26mg 0.008mg 0%
Leucine 0.767mg 0.013mg 0%
Lysine 0.113mg 0.009mg 0%
Methionine 0.13mg 0.003mg 0%
Phenylalanine 0.365mg 0.009mg 0%
Valine 0.344mg 0.011mg 0%
Histidine 0.162mg 0.003mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
371%
Cereal
20%
Orange juice
Minerals Daily Need Coverage Score
183%
Cereal
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 794mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.236g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.