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Orange juice vs. Apple juice — In-Depth Nutrition Comparison

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A recap on the differences between orange juice and apple juice

  • Orange juice is higher in vitamin C, yet apple juice is higher in iron, vitamin B3, vitamin B2, vitamin B1, calcium, phosphorus, copper, selenium, and zinc.
  • Apple juice covers your daily iron needs 460% more than orange juice.

Food varieties used in this article are Orange juice, raw and Babyfood, rice, and apples, dry.

Infographic

Orange juice vs Apple 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 255% 36% 1388% 124% 38% 181% 2.1% 0% 63%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +7627.3%
Contains more PotassiumPotassium +105%
Contains more IronIron +18400%
Contains more CopperCopper +747.7%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +2388.2%
Contains more SeleniumSelenium +11500%

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.
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%
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% 0% 4.4% 0% 325% 346% 375% 0% 21% 0% 3.8% 14% 5.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +57.9%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +1344.4%
Contains more Vitamin B2Vitamin B2 +4900%
Contains more Vitamin B3Vitamin B3 +4900%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +62.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Apple juice DV% diff.
Iron 0.2mg 37mg 460%
Vitamin B3 0.4mg 20mg 123%
Vitamin B2 0.03mg 1.5mg 113%
Vitamin B1 0.09mg 1.3mg 101%
Calcium 11mg 850mg 84%
Phosphorus 17mg 423mg 58%
Vitamin C 50mg 0mg 56%
Copper 0.044mg 0.373mg 37%
Carbs 10.4g 86.89g 25%
Selenium 0.1µg 11.6µg 21%
Calories 45kcal 396kcal 18%
Zinc 0.05mg 1.4mg 12%
Protein 0.7g 6.7g 12%
Fiber 0.2g 3g 11%
Potassium 200mg 410mg 6%
Polyunsaturated fat 0.04g 0.92g 6%
Vitamin B5 0.19mg 4%
Vitamin B6 0.04mg 0.09mg 4%
Folate 30µg 19µg 3%
Fats 0.2g 2.4g 3%
Saturated fat 0.024g 0.503g 2%
Monounsaturated fat 0.036g 0.615g 1%
Choline 6.2mg 10.1mg 1%
Vitamin K 0.1µg 1.5µg 1%
Magnesium 11mg 15mg 1%
Manganese 0.014mg 1%
Vitamin E 0.04mg 0.22mg 1%
Vitamin A 10µg 0µg 1%
Sodium 1mg 16mg 1%
Net carbs 10.2g 83.89g N/A
Sugar 8.4g 3.22g N/A
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
7% 2% 87% 3%
Protein: 6.7 g
Fats: 2.4 g
Carbs: 86.89 g
Water: 3.2 g
Other: 0.81 g
Contains more WaterWater +2659.4%
Contains more ProteinProtein +857.1%
Contains more FatsFats +1100%
Contains more CarbsCarbs +735.5%
Contains more OtherOther +102.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
25% 30% 45%
Saturated fat: Sat. Fat 0.503 g
Monounsaturated fat: Mono. Fat 0.615 g
Polyunsaturated fat: Poly. Fat 0.92 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +1608.3%
Contains more Poly. FatPolyunsaturated fat +2200%

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
  2. Apple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167728/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.