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Egg vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between eggs and orange juice

  • Eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus, yet orange juice is higher in vitamin C.
  • Eggs cover your daily copper needs 217% more than orange juice.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Orange juice, raw.

Infographic

Egg 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.
Egg
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +354.5%
Contains more IronIron +495%
Contains more CopperCopper +4445.5%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +911.8%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +30700%
Contains more PotassiumPotassium +58.7%
Contains less SodiumSodium -99.2%
~equal in Magnesium ~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.
Egg
Egg
10
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +1390%
Contains more Vitamin EVitamin E +2475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1610%
Contains more Vitamin B5Vitamin B5 +635.8%
Contains more Vitamin B6Vitamin B6 +202.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +46.7%
Contains more CholineCholine +4638.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +525%

All nutrients comparison - raw data values

Nutrient Egg Orange juice DV% diff.
Copper 2mg 0.044mg 217%
Cholesterol 373mg 0mg 124%
Vitamin C 0mg 50mg 56%
Selenium 30.8µg 0.1µg 56%
Choline 293.8mg 6.2mg 52%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.03mg 37%
Protein 12.58g 0.7g 24%
Vitamin B5 1.398mg 0.19mg 24%
Phosphorus 172mg 17mg 22%
Fats 10.61g 0.2g 16%
Saturated fat 3.267g 0.024g 15%
Vitamin A 149µg 10µg 15%
Iron 1.19mg 0.2mg 12%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.036g 10%
Zinc 1.05mg 0.05mg 9%
Polyunsaturated fat 1.414g 0.04g 9%
Vitamin E 1.03mg 0.04mg 7%
Calories 155kcal 45kcal 6%
Vitamin B6 0.121mg 0.04mg 6%
Sodium 124mg 1mg 5%
Calcium 50mg 11mg 4%
Folate 44µg 30µg 4%
Carbs 1.12g 10.4g 3%
Vitamin B1 0.066mg 0.09mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Potassium 126mg 200mg 2%
Manganese 0.026mg 0.014mg 1%
Fiber 0g 0.2g 1%
Net carbs 1.12g 10.2g N/A
Magnesium 10mg 11mg 0%
Sugar 1.12g 8.4g N/A
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.153mg 0.002mg 0%
Threonine 0.604mg 0.008mg 0%
Isoleucine 0.686mg 0.008mg 0%
Leucine 1.075mg 0.013mg 0%
Lysine 0.904mg 0.009mg 0%
Methionine 0.392mg 0.003mg 0%
Phenylalanine 0.668mg 0.009mg 0%
Valine 0.767mg 0.011mg 0%
Histidine 0.298mg 0.003mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1697.1%
Contains more FatsFats +5205%
Contains more OtherOther +167.5%
Contains more CarbsCarbs +828.6%
Contains more WaterWater +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +11225%
Contains more Poly. FatPolyunsaturated fat +3435%
Contains less Sat. FatSaturated fat -99.3%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.