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Orange juice vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between orange juice and oranges?

  • Orange juice has less fiber than oranges.

We used Orange juice, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Orange juice vs Orange 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%
Orange
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +21.4%
Contains more CalciumCalcium +263.6%
Contains more ZincZinc +40%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +78.6%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~10mg
~equal in Potassium ~181mg
~equal in Copper ~0.045mg

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +35.5%
~equal in Vitamin C ~53.2mg
~equal in Vitamin A ~11µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Orange juice Orange DV% diff.
Fiber 0.2g 2.4g 9%
Vitamin C 50mg 53.2mg 4%
Calcium 11mg 40mg 3%
Vitamin B6 0.04mg 0.06mg 2%
Vitamin B5 0.19mg 0.25mg 1%
Vitamin B3 0.4mg 0.282mg 1%
Vitamin B2 0.03mg 0.04mg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin E 0.04mg 0.18mg 1%
Potassium 200mg 181mg 1%
Iron 0.2mg 0.1mg 1%
Calories 45kcal 47kcal 0%
Protein 0.7g 0.94g 0%
Fats 0.2g 0.12g 0%
Carbs 10.4g 11.75g 0%
Net carbs 10.2g 9.35g N/A
Magnesium 11mg 10mg 0%
Sugar 8.4g 9.35g N/A
Copper 0.044mg 0.045mg 0%
Zinc 0.05mg 0.07mg 0%
Phosphorus 17mg 14mg 0%
Sodium 1mg 0mg 0%
Vitamin A 10µg 11µg 0%
Manganese 0.014mg 0.025mg 0%
Vitamin B1 0.09mg 0.087mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 30µg 30µg 0%
Choline 6.2mg 8.4mg 0%
Saturated fat 0.024g 0.015g 0%
Monounsaturated fat 0.036g 0.023g 0%
Polyunsaturated fat 0.04g 0.025g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.008mg 0.015mg 0%
Isoleucine 0.008mg 0.025mg 0%
Leucine 0.013mg 0.023mg 0%
Lysine 0.009mg 0.047mg 0%
Methionine 0.003mg 0.02mg 0%
Phenylalanine 0.009mg 0.031mg 0%
Valine 0.011mg 0.04mg 0%
Histidine 0.003mg 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +66.7%
Contains more ProteinProtein +34.3%
Contains more CarbsCarbs +13%
~equal in Water ~86.75g
~equal in Other ~0.44g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +56.5%
Contains more Poly. FatPolyunsaturated fat +60%
Contains less Sat. FatSaturated fat -37.5%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.