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  6. Orange juice vs. Potato

Orange juice vs. Potato — In-Depth Nutrition Comparison

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How are orange juice and potatoes different?

  • Orange juice is richer in vitamin C, while potatoes are higher in vitamin B6, manganese, iron, fiber, copper, potassium, and phosphorus.
  • Orange juice covers your daily need for vitamin C, 34% more than potatoes.
  • Orange juice contains 2 times more folate than potatoes. Orange juice contains 30µg of folate, while potatoes contain 15µg.
  • Potatoes have a higher glycemic index (86) than orange juice (50).

Orange juice, raw and Potatoes, flesh, and skin, raw types were used in this article.

Infographic

Orange juice vs Potato 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%
Potato
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +112.5%
Contains more IronIron +305%
Contains more CopperCopper +150%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +235.3%
Contains more ManganeseManganese +1328.6%
Contains more SeleniumSelenium +300%
~equal in Calcium ~12mg

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +153.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more FolateFolate +100%
Contains more Vitamin B3Vitamin B3 +165.3%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +645%
Contains more Vitamin KVitamin K +1900%
Contains more CholineCholine +95.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Potato DV% diff.
Vitamin C 50mg 19.7mg 34%
Vitamin B6 0.04mg 0.298mg 20%
Iron 0.2mg 0.81mg 8%
Fiber 0.2g 2.1g 8%
Manganese 0.014mg 0.2mg 8%
Copper 0.044mg 0.11mg 7%
Potassium 200mg 425mg 7%
Phosphorus 17mg 57mg 6%
Starch 15.29g 6%
Vitamin B3 0.4mg 1.061mg 4%
Folate 30µg 15µg 4%
Protein 0.7g 2.05g 3%
Magnesium 11mg 23mg 3%
Vitamin K 0.1µg 2µg 2%
Zinc 0.05mg 0.3mg 2%
Carbs 10.4g 17.49g 2%
Vitamin B5 0.19mg 0.295mg 2%
Calories 45kcal 77kcal 2%
Choline 6.2mg 12.1mg 1%
Vitamin B1 0.09mg 0.081mg 1%
Selenium 0.1µg 0.4µg 1%
Vitamin A 10µg 0µg 1%
Fats 0.2g 0.09g 0%
Net carbs 10.2g 15.39g N/A
Calcium 11mg 12mg 0%
Sugar 8.4g 0.82g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0.01mg 0%
Vitamin B2 0.03mg 0.032mg 0%
Saturated fat 0.024g 0.025g 0%
Monounsaturated fat 0.036g 0.002g 0%
Polyunsaturated fat 0.04g 0.042g 0%
Tryptophan 0.002mg 0.021mg 0%
Threonine 0.008mg 0.067mg 0%
Isoleucine 0.008mg 0.066mg 0%
Leucine 0.013mg 0.098mg 0%
Lysine 0.009mg 0.107mg 0%
Methionine 0.003mg 0.032mg 0%
Phenylalanine 0.009mg 0.081mg 0%
Valine 0.011mg 0.103mg 0%
Histidine 0.003mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +122.2%
Contains more WaterWater +11.4%
Contains more ProteinProtein +192.9%
Contains more CarbsCarbs +68.2%
Contains more OtherOther +180%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1700%
~equal in Saturated fat ~0.025g
~equal in Polyunsaturated fat ~0.042g

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.