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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
Contains more Iron +100%
Contains more Phosphorus +21.4%
Contains more Potassium +10.5%
Contains more Calcium +263.6%
Contains less Sodium -100%
Contains more Zinc +40%
Equal in Magnesium - 10
Equal in Potassium - 181
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +100%
Contains more Phosphorus +21.4%
Contains more Potassium +10.5%
Contains more Calcium +263.6%
Contains less Sodium -100%
Contains more Zinc +40%
Equal in Magnesium - 10
Equal in Potassium - 181
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Orange juice Orange Opinion
Net carbs 10.2g 9.35g Orange juice
Protein 0.7g 0.94g Orange
Fats 0.2g 0.12g Orange juice
Carbs 10.4g 11.75g Orange
Calories 45kcal 47kcal Orange
Starch g g
Fructose g g
Sugar 8.4g 9.35g Orange juice
Fiber 0.2g 2.4g Orange
Calcium 11mg 40mg Orange
Iron 0.2mg 0.1mg Orange juice
Magnesium 11mg 10mg Orange juice
Phosphorus 17mg 14mg Orange juice
Potassium 200mg 181mg Orange juice
Sodium 1mg 0mg Orange
Zinc 0.05mg 0.07mg Orange
Copper 0.044mg 0.045mg Orange
Vitamin A 200IU 225IU Orange
Vitamin E 0.04mg 0.18mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 53.2mg 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
Folate 30µg 30µg
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.015g Orange
Monounsaturated Fat 0.036g 0.023g Orange juice
Polyunsaturated fat 0.04g 0.025g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.