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Orange juice vs Apple - In-Depth Nutrition Comparison

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How are Orange juice and Apple different?

  • Orange juice is higher in Vitamin C, Folate, and Vitamin B1, however Apple is richer in Fiber.
  • Daily need coverage for Vitamin C from Orange juice is 50% higher.
  • Orange juice contains 10 times more Folate than Apple. While Orange juice contains 30µg of Folate, Apple contains only 3µg.
  • Orange juice has less Sugar.

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

Infographic

Orange juice vs Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange juice
Orange juice
7
:
0
Apple
Apple
Contains more Iron +66.7%
Contains more Calcium +83.3%
Contains more Potassium +86.9%
Contains more Magnesium +120%
Contains more Copper +63%
Contains more Zinc +25%
Contains more Phosphorus +54.5%
Equal in Sodium - 1
Orange juice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Apple
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +66.7%
Contains more Calcium +83.3%
Contains more Potassium +86.9%
Contains more Magnesium +120%
Contains more Copper +63%
Contains more Zinc +25%
Contains more Phosphorus +54.5%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange juice
Orange juice
7
:
3
Apple
Apple
Contains more Vitamin C +987%
Contains more Vitamin A +270.4%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +211.5%
Contains more Folate +900%
Contains more Vitamin E +350%
Contains more Vitamin K +2100%
Equal in Vitamin B6 - 0.041
Orange juice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Apple
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin C +987%
Contains more Vitamin A +270.4%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +211.5%
Contains more Folate +900%
Contains more Vitamin E +350%
Contains more Vitamin K +2100%
Equal in Vitamin B6 - 0.041

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
22
Orange juice
5
Apple
Mineral Summary Score
7
Orange juice
4
Apple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Orange juice
2%
Apple
Carbohydrates
10%
Orange juice
14%
Apple
Fats
1%
Orange juice
1%
Apple

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange juice Apple
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.99g)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

All nutrients comparison - raw data values

Nutrient Orange juice Apple Opinion
Calories 45 52 Apple
Protein 0.7 0.26 Orange juice
Fats 0.2 0.17 Orange juice
Vitamin C 50 4.6 Orange juice
Net carbs 10.199999809265137 11.40999984741211 Apple
Carbs 10.4 13.81 Apple
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.12 Orange juice
Calcium 11 6 Orange juice
Potassium 200 107 Orange juice
Magnesium 11 5 Orange juice
Sugar 8.4 10.39 Orange juice
Fiber 0.2 2.4 Apple
Copper 0.044 0.027 Orange juice
Zinc 0.05 0.04 Orange juice
Starch 0.05 Apple
Phosphorus 17 11 Orange juice
Sodium 1 1
Vitamin A 200 54 Orange juice
Vitamin E 0.04 0.18 Apple
Vitamin D 0 0
Vitamin B1 0.09 0.017 Orange juice
Vitamin B2 0.03 0.026 Orange juice
Vitamin B3 0.4 0.091 Orange juice
Vitamin B5 0.19 0.061 Orange juice
Vitamin B6 0.04 0.041 Apple
Vitamin B12 0 0
Vitamin K 0.1 2.2 Apple
Folate 30 3 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.028 Orange juice
Monounsaturated Fat 0.036 0.007 Orange juice
Polyunsaturated fat 0.04 0.051 Apple
Tryptophan 0.002 0.001 Orange juice
Threonine 0.008 0.006 Orange juice
Isoleucine 0.008 0.006 Orange juice
Leucine 0.013 0.013
Lysine 0.009 0.012 Apple
Methionine 0.003 0.001 Orange juice
Phenylalanine 0.009 0.006 Orange juice
Valine 0.011 0.012 Apple
Histidine 0.003 0.005 Apple
Fructose 5.9 Apple

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.