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  6. Orange juice vs. Peanut butter

Orange juice vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between orange juice and peanut butter

  • Orange juice is richer in vitamin C, yet peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, and zinc.
  • Daily need coverage for vitamin B3 for peanut butter is 79% higher.
  • Orange juice contains less saturated fat.
  • Peanut butter has a lower glycemic index than orange juice.

Food types used in this article are Orange juice, raw and Peanut butter, smooth style, without salt.

Infographic

Orange juice vs Peanut butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +1427.3%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +179%
Contains more IronIron +770%
Contains more CopperCopper +859.1%
Contains more ZincZinc +4920%
Contains more PhosphorusPhosphorus +1870.6%
Contains more ManganeseManganese +11792.9%
Contains more SeleniumSelenium +4000%

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%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22650%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +3178%
Contains more Vitamin B5Vitamin B5 +498.4%
Contains more Vitamin B6Vitamin B6 +1002.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +190%
Contains more CholineCholine +916.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7078.9%
Contains more ProteinProtein +3072.9%
Contains more FatsFats +25580%
Contains more CarbsCarbs +114.5%
Contains more OtherOther +622.5%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +71958.3%
Contains more Poly. FatPolyunsaturated fat +31237.5%

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 Peanut butter
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Orange juice Peanut butter DV% diff.
Polyunsaturated fat 0.04g 12.535g 83%
Fats 0.2g 51.36g 79%
Vitamin B3 0.4mg 13.112mg 79%
Manganese 0.014mg 1.665mg 72%
Monounsaturated fat 0.036g 25.941g 65%
Vitamin E 0.04mg 9.1mg 60%
Vitamin C 50mg 0mg 56%
Saturated fat 0.024g 10.325g 47%
Phosphorus 17mg 335mg 45%
Protein 0.7g 22.21g 43%
Copper 0.044mg 0.422mg 42%
Magnesium 11mg 168mg 37%
Vitamin B6 0.04mg 0.441mg 31%
Calories 45kcal 598kcal 28%
Zinc 0.05mg 2.51mg 22%
Vitamin B5 0.19mg 1.137mg 19%
Iron 0.2mg 1.74mg 19%
Fiber 0.2g 5g 19%
Folate 30µg 87µg 14%
Vitamin B2 0.03mg 0.192mg 12%
Potassium 200mg 558mg 11%
Choline 6.2mg 63mg 10%
Selenium 0.1µg 4.1µg 7%
Vitamin B1 0.09mg 0.15mg 5%
Carbs 10.4g 22.31g 4%
Calcium 11mg 49mg 4%
Sodium 1mg 17mg 1%
Starch 3.56g 1%
Vitamin A 10µg 0µg 1%
Net carbs 10.2g 17.31g N/A
Sugar 8.4g 10.49g N/A
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.002mg 0.231mg 0%
Threonine 0.008mg 0.525mg 0%
Isoleucine 0.008mg 0.616mg 0%
Leucine 0.013mg 1.546mg 0%
Lysine 0.009mg 0.681mg 0%
Methionine 0.003mg 0.265mg 0%
Phenylalanine 0.009mg 1.202mg 0%
Valine 0.011mg 0.782mg 0%
Histidine 0.003mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
6%
Orange juice
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 10.301g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.