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Orange juice vs. Cereal — In-Depth Nutrition Comparison

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The main differences between orange juice and cereal

  • Orange juice is richer in vitamin C, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese.
  • Daily need coverage for vitamin B1 for cereal is 517% higher.
  • Orange juice contains less sodium.
  • Orange juice has a lower glycemic index than cereal.

Food types used in this article are Orange juice, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Orange juice vs Cereal 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" 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%
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more PotassiumPotassium +90.5%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +72.7%
Contains more IronIron +16930%
Contains more CopperCopper +211.4%
Contains more ZincZinc +15100%
Contains more PhosphorusPhosphorus +352.9%
Contains more ManganeseManganese +5542.9%
Contains more SeleniumSelenium +6200%
~equal in Calcium ~10mg

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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +29.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +8040%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +6886.7%
Contains more Vitamin B2Vitamin B2 +12800%
Contains more Vitamin B3Vitamin B3 +7305%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +14865%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +2236%
Contains more ProteinProtein +765.7%
Contains more FatsFats +440%
Contains more CarbsCarbs +735.1%
Contains more OtherOther +457.5%

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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +466.7%
Contains more Poly. FatPolyunsaturated fat +785%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Cereal DV% diff.
Vitamin B1 0.09mg 6.288mg 517%
Vitamin B6 0.04mg 5.986mg 457%
Iron 0.2mg 34.06mg 423%
Vitamin B2 0.03mg 3.87mg 295%
Vitamin B3 0.4mg 29.62mg 183%
Vitamin A 10µg 814µg 89%
Zinc 0.05mg 7.6mg 69%
Sodium 1mg 795mg 35%
Manganese 0.014mg 0.79mg 34%
Carbs 10.4g 86.85g 25%
Calories 45kcal 378kcal 17%
Vitamin C 50mg 38.5mg 13%
Selenium 0.1µg 6.3µg 11%
Protein 0.7g 6.06g 11%
Copper 0.044mg 0.137mg 10%
Phosphorus 17mg 77mg 9%
Folate 30µg 8%
Fiber 0.2g 1.4g 5%
Potassium 200mg 105mg 3%
Magnesium 11mg 19mg 2%
Polyunsaturated fat 0.04g 0.354g 2%
Vitamin B5 0.19mg 0.226mg 1%
Fats 0.2g 1.08g 1%
Choline 6.2mg 1%
Saturated fat 0.024g 0.26g 1%
Net carbs 10.2g 85.45g N/A
Calcium 11mg 10mg 0%
Sugar 8.4g 10.35g N/A
Vitamin E 0.04mg 0.08mg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.036g 0.204g 0%
Tryptophan 0.002mg 0.066mg 0%
Threonine 0.008mg 0.241mg 0%
Isoleucine 0.008mg 0.26mg 0%
Leucine 0.013mg 0.767mg 0%
Lysine 0.009mg 0.113mg 0%
Methionine 0.003mg 0.13mg 0%
Phenylalanine 0.009mg 0.365mg 0%
Valine 0.011mg 0.344mg 0%
Histidine 0.003mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Orange juice
371%
Cereal
Minerals Daily Need Coverage Score
6%
Orange juice
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 794mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.236g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.