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  6. Orange juice vs. Oats

Orange juice vs. Oats — In-Depth Nutrition Comparison

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The main differences between orange juice and oats

  • Orange juice is richer in vitamin C, yet oats are richer in manganese, phosphorus, copper, iron, vitamin B1, fiber, magnesium, zinc, and vitamin B5.
  • Daily need coverage for manganese for oats is 213% higher.

Food types used in this article are Orange juice, raw and Oats.

Infographic

Orange juice vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1509.1%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +2260%
Contains more CopperCopper +1322.7%
Contains more ZincZinc +7840%
Contains more PhosphorusPhosphorus +2976.5%
Contains more ManganeseManganese +35014.3%

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%
Oats
Oats
6
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +747.8%
Contains more Vitamin B2Vitamin B2 +363.3%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B5Vitamin B5 +610%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more FolateFolate +86.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Oats DV% diff.
Manganese 0.014mg 4.916mg 213%
Phosphorus 17mg 523mg 72%
Copper 0.044mg 0.626mg 65%
Iron 0.2mg 4.72mg 57%
Vitamin B1 0.09mg 0.763mg 56%
Vitamin C 50mg 0mg 56%
Fiber 0.2g 10.6g 42%
Magnesium 11mg 177mg 40%
Zinc 0.05mg 3.97mg 36%
Protein 0.7g 16.89g 32%
Vitamin B5 0.19mg 1.349mg 23%
Carbs 10.4g 66.27g 19%
Polyunsaturated fat 0.04g 2.535g 17%
Calories 45kcal 389kcal 17%
Fats 0.2g 6.9g 10%
Vitamin B2 0.03mg 0.139mg 8%
Folate 30µg 56µg 7%
Potassium 200mg 429mg 7%
Vitamin B6 0.04mg 0.119mg 6%
Monounsaturated fat 0.036g 2.178g 5%
Saturated fat 0.024g 1.217g 5%
Calcium 11mg 54mg 4%
Vitamin B3 0.4mg 0.961mg 4%
Choline 6.2mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 10.2g 55.67g N/A
Sugar 8.4g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.234mg 0%
Threonine 0.008mg 0.575mg 0%
Isoleucine 0.008mg 0.694mg 0%
Leucine 0.013mg 1.284mg 0%
Lysine 0.009mg 0.701mg 0%
Methionine 0.003mg 0.312mg 0%
Phenylalanine 0.009mg 0.895mg 0%
Valine 0.011mg 0.937mg 0%
Histidine 0.003mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +974.2%
Contains more ProteinProtein +2312.9%
Contains more FatsFats +3350%
Contains more CarbsCarbs +537.2%
Contains more OtherOther +330%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +5950%
Contains more Poly. FatPolyunsaturated fat +6237.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.