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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 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
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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
:
4
Orange
Contains more Iron +100%
Contains more Potassium +10.5%
Contains more Phosphorus +21.4%
Contains more Calcium +263.6%
Contains more Zinc +40%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Magnesium - 10
Equal in Copper - 0.045
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +100%
Contains more Potassium +10.5%
Contains more Phosphorus +21.4%
Contains more Calcium +263.6%
Contains more Zinc +40%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Magnesium - 10
Equal in Copper - 0.045

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
:
6
Orange
Contains more Vitamin B3 +41.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +12.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +50%
Equal in Vitamin C - 53.2
Equal in Vitamin B1 - 0.087
Equal in Folate - 30
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin B3 +41.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +12.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +50%
Equal in Vitamin C - 53.2
Equal in Vitamin B1 - 0.087
Equal in Folate - 30

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
24
Orange
Mineral Summary Score
7
Orange juice
8
Orange

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
6%
Orange
Carbohydrates
10%
Orange juice
12%
Orange
Fats
1%
Orange juice
1%
Orange

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 Orange
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

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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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 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.
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.

All nutrients comparison - raw data values

Nutrient Orange juice Orange Opinion
Calories 45 47 Orange
Protein 0.7 0.94 Orange
Fats 0.2 0.12 Orange juice
Vitamin C 50 53.2 Orange
Carbs 10.4 11.75 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.1 Orange juice
Calcium 11 40 Orange
Potassium 200 181 Orange juice
Magnesium 11 10 Orange juice
Sugar 8.4 9.35 Orange juice
Fiber 0.2 2.4 Orange
Copper 0.044 0.045 Orange
Zinc 0.05 0.07 Orange
Starch
Phosphorus 17 14 Orange juice
Sodium 1 0 Orange
Vitamin A 200 225 Orange
Vitamin E 0.04 0.18 Orange
Vitamin D 0 0
Vitamin B1 0.09 0.087 Orange juice
Vitamin B2 0.03 0.04 Orange
Vitamin B3 0.4 0.282 Orange juice
Vitamin B5 0.19 0.25 Orange
Vitamin B6 0.04 0.06 Orange
Vitamin B12 0 0
Vitamin K 0.1 0 Orange juice
Folate 30 30
Trans Fat 0 0
Saturated Fat 0.024 0.015 Orange
Monounsaturated Fat 0.036 0.023 Orange juice
Polyunsaturated fat 0.04 0.025 Orange juice
Tryptophan 0.002 0.009 Orange
Threonine 0.008 0.015 Orange
Isoleucine 0.008 0.025 Orange
Leucine 0.013 0.023 Orange
Lysine 0.009 0.047 Orange
Methionine 0.003 0.02 Orange
Phenylalanine 0.009 0.031 Orange
Valine 0.011 0.04 Orange
Histidine 0.003 0.018 Orange
Fructose

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. 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.