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  6. Orange juice vs. Orange

Orange juice vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between Orange juice and Orange?

  • Orange juice has less Fiber than Orange.

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% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Orange
Orange
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 177% 14% 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 AVitamin A +12.5%
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 D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

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%

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 Orange
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange juice Orange Opinion
Calories 45kcal 47kcal Orange
Protein 0.7g 0.94g Orange
Fats 0.2g 0.12g Orange juice
Vitamin C 50mg 53.2mg Orange
Net carbs 10.2g 9.35g Orange juice
Carbs 10.4g 11.75g Orange
Magnesium 11mg 10mg Orange juice
Calcium 11mg 40mg Orange
Potassium 200mg 181mg Orange juice
Iron 0.2mg 0.1mg Orange juice
Sugar 8.4g 9.35g Orange juice
Fiber 0.2g 2.4g Orange
Copper 0.044mg 0.045mg Orange
Zinc 0.05mg 0.07mg Orange
Phosphorus 17mg 14mg Orange juice
Sodium 1mg 0mg Orange
Vitamin A 200IU 225IU Orange
Vitamin A 10µg 11µg Orange
Vitamin E 0.04mg 0.18mg Orange
Manganese 0.014mg 0.025mg Orange
Selenium 0.1µg 0.5µg Orange
Vitamin B1 0.09mg 0.087mg Orange juice
Vitamin B2 0.03mg 0.04mg Orange
Vitamin B3 0.4mg 0.282mg Orange juice
Vitamin B5 0.19mg 0.25mg Orange
Vitamin B6 0.04mg 0.06mg Orange
Vitamin K 0.1µg 0µg Orange juice
Folate 30µg 30µg
Choline 6.2mg 8.4mg Orange
Saturated Fat 0.024g 0.015g Orange
Monounsaturated Fat 0.036g 0.023g Orange juice
Polyunsaturated fat 0.04g 0.025g Orange juice
Tryptophan 0.002mg 0.009mg Orange
Threonine 0.008mg 0.015mg Orange
Isoleucine 0.008mg 0.025mg Orange
Leucine 0.013mg 0.023mg Orange
Lysine 0.009mg 0.047mg Orange
Methionine 0.003mg 0.02mg Orange
Phenylalanine 0.009mg 0.031mg Orange
Valine 0.011mg 0.04mg Orange
Histidine 0.003mg 0.018mg Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Orange
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
22%
Orange
Minerals Daily Need Coverage Score
6%
Orange juice
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 0.95g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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
  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.