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Orange juice vs. Apple — In-Depth Nutrition Comparison

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How are orange juice and apples different?

  • Orange juice is higher in vitamin C, folate, and vitamin B1; however, apples are richer in fiber.
  • Daily need coverage for vitamin C for orange juice is 50% higher.
  • Orange juice contains 10 times more folate than apples. While orange juice contains 30µg of folate, apples contain only 3µg.
  • Orange juice has less sugar.
  • Apples have a lower glycemic index (36) than orange juice (50).

Orange juice, raw and Apples, raw, with skin are the varieties used in this article.

Infographic

Orange juice vs Apple 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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +86.9%
Contains more IronIron +66.7%
Contains more CopperCopper +63%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +150%
~equal in Sodium ~1mg

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%
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +987%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more FolateFolate +900%
Contains more CholineCholine +82.4%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.041mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Apple DV% diff.
Vitamin C 50mg 4.6mg 50%
Fiber 0.2g 2.4g 9%
Fructose 5.9g 7%
Folate 30µg 3µg 7%
Vitamin B1 0.09mg 0.017mg 6%
Potassium 200mg 107mg 3%
Vitamin B5 0.19mg 0.061mg 3%
Vitamin B3 0.4mg 0.091mg 2%
Vitamin K 0.1µg 2.2µg 2%
Copper 0.044mg 0.027mg 2%
Vitamin A 10µg 3µg 1%
Choline 6.2mg 3.4mg 1%
Magnesium 11mg 5mg 1%
Protein 0.7g 0.26g 1%
Manganese 0.014mg 0.035mg 1%
Vitamin E 0.04mg 0.18mg 1%
Carbs 10.4g 13.81g 1%
Iron 0.2mg 0.12mg 1%
Phosphorus 17mg 11mg 1%
Calcium 11mg 6mg 1%
Calories 45kcal 52kcal 0%
Fats 0.2g 0.17g 0%
Net carbs 10.2g 11.41g N/A
Sugar 8.4g 10.39g N/A
Zinc 0.05mg 0.04mg 0%
Starch 0.05g 0%
Sodium 1mg 1mg 0%
Selenium 0.1µg 0µg 0%
Vitamin B2 0.03mg 0.026mg 0%
Vitamin B6 0.04mg 0.041mg 0%
Saturated fat 0.024g 0.028g 0%
Monounsaturated fat 0.036g 0.007g 0%
Polyunsaturated fat 0.04g 0.051g 0%
Tryptophan 0.002mg 0.001mg 0%
Threonine 0.008mg 0.006mg 0%
Isoleucine 0.008mg 0.006mg 0%
Leucine 0.013mg 0.013mg 0%
Lysine 0.009mg 0.012mg 0%
Methionine 0.003mg 0.001mg 0%
Phenylalanine 0.009mg 0.006mg 0%
Valine 0.011mg 0.012mg 0%
Histidine 0.003mg 0.005mg 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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +169.2%
Contains more FatsFats +17.6%
Contains more OtherOther +100%
Contains more CarbsCarbs +32.8%
~equal in Water ~85.56g

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
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +27.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.