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  6. Juice vs. Whey

Juice vs. Whey — In-Depth Nutrition Comparison

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The main differences between Juice and Whey

  • Juice has more Vitamin B6, Vitamin B3, Vitamin B1, Vitamin B2, and Vitamin C, however, Whey has more Vitamin B12, Vitamin B5, and Phosphorus.
  • Daily need coverage for Vitamin B6 from Juice is 36% higher.
  • Whey has 150 times less Vitamin C than Juice. Juice has 15mg of Vitamin C, while Whey has 0.1mg.

Food types used in this article are Beverages, Orange juice drink and Whey, sweet, fluid.

Infographic

Juice vs Whey 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.
Juice
Juice
4
:
6
Whey
Whey
Contains more Iron +83.3%
Contains less Sodium -96.3%
Contains more Copper +350%
Contains more Manganese +600%
Contains more Calcium +2250%
Contains more Magnesium +166.7%
Contains more Phosphorus +1050%
Contains more Potassium +283.3%
Contains more Zinc +550%
Contains more Selenium +∞%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +83.3%
Contains less Sodium -96.3%
Contains more Copper +350%
Contains more Manganese +600%
Contains more Calcium +2250%
Contains more Magnesium +166.7%
Contains more Phosphorus +1050%
Contains more Potassium +283.3%
Contains more Zinc +550%
Contains more Selenium +∞%

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.
Juice
Juice
8
:
2
Whey
Whey
Contains more Vitamin A +266.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +14900%
Contains more Vitamin B1 +955.6%
Contains more Vitamin B2 +172.2%
Contains more Vitamin B3 +6656.8%
Contains more Vitamin B6 +1512.9%
Contains more Folate +300%
Contains more Vitamin B5 +538.3%
Contains more Vitamin B12 +∞%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +266.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +14900%
Contains more Vitamin B1 +955.6%
Contains more Vitamin B2 +172.2%
Contains more Vitamin B3 +6656.8%
Contains more Vitamin B6 +1512.9%
Contains more Folate +300%
Contains more Vitamin B5 +538.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
1
:
4
Whey
Whey
Contains more Carbs +160.9%
Contains more Protein +325%
Contains more Fats +∞%
Contains more Other +178.9%
Equal in Water - 93.12
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Carbs +160.9%
Contains more Protein +325%
Contains more Fats +∞%
Contains more Other +178.9%
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
:
2
Whey
Whey
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +900%
Equal in Polyunsaturated fat - 0.011
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +900%
Equal in Polyunsaturated fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Whey Opinion
Net carbs 13.21g 5.14g Juice
Protein 0.2g 0.85g Whey
Fats 0g 0.36g Whey
Carbs 13.41g 5.14g Juice
Calories 54kcal 27kcal Juice
Sugar 9.36g 5.14g Whey
Fiber 0.2g 0g Juice
Calcium 2mg 47mg Whey
Iron 0.11mg 0.06mg Juice
Magnesium 3mg 8mg Whey
Phosphorus 4mg 46mg Whey
Potassium 42mg 161mg Whey
Sodium 2mg 54mg Juice
Zinc 0.02mg 0.13mg Whey
Copper 0.018mg 0.004mg Juice
Manganese 0.007mg 0.001mg Juice
Selenium 0µg 1.9µg Whey
Vitamin A 44IU 12IU Juice
Vitamin A RAE 2µg 3µg Whey
Vitamin E 0.02mg 0mg Juice
Vitamin C 15mg 0.1mg Juice
Vitamin B1 0.38mg 0.036mg Juice
Vitamin B2 0.43mg 0.158mg Juice
Vitamin B3 5mg 0.074mg Juice
Vitamin B5 0.06mg 0.383mg Whey
Vitamin B6 0.5mg 0.031mg Juice
Folate 4µg 1µg Juice
Vitamin B12 0µg 0.28µg Whey
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 0mg 2mg Juice
Saturated Fat 0g 0.23g Juice
Monounsaturated Fat 0.01g 0.1g Whey
Polyunsaturated fat 0.01g 0.011g Whey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Juice
9%
Whey
Minerals Daily Need Coverage Score
2%
Juice
8%
Whey

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 4.22g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Whey
Whey is relatively richer in minerals
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.23g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $3.6)
Which food is richer in vitamins?
Juice
Juice is relatively richer in vitamins

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.