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Orange juice vs. Rice — In-Depth Nutrition Comparison

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Differences between orange juice and rice

  • Orange juice has more vitamin C, while rice has more manganese, selenium, iron, folate, vitamin B3, and vitamin B1.
  • Orange juice's daily need coverage for vitamin C is 56% higher.
  • Rice contains 6 times less potassium than orange juice. Orange juice contains 200mg of potassium, while rice contains 35mg.

The food types used in this comparison are Orange juice, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Orange juice vs Rice 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%
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more PotassiumPotassium +471.4%
Contains more IronIron +500%
Contains more CopperCopper +56.8%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +152.9%
Contains more ManganeseManganese +3271.4%
Contains more SeleniumSelenium +7400%
~equal in Magnesium ~12mg
~equal in Calcium ~10mg
~equal in Sodium ~1mg

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%
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +195.2%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +269%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more FolateFolate +93.3%
~equal in Vitamin E ~0.04mg
~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
Rice
4
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more WaterWater +29%
Contains more ProteinProtein +284.3%
Contains more FatsFats +40%
Contains more CarbsCarbs +170.9%
~equal in Other ~0.42g

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
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +90%

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

All nutrients comparison - raw data values

Nutrient Orange juice Rice DV% diff.
Vitamin C 50mg 0mg 56%
Manganese 0.014mg 0.472mg 20%
Iron 0.2mg 1.2mg 13%
Selenium 0.1µg 7.5µg 13%
Folate 30µg 58µg 7%
Vitamin B3 0.4mg 1.476mg 7%
Vitamin B1 0.09mg 0.163mg 6%
Carbs 10.4g 28.17g 6%
Potassium 200mg 35mg 5%
Phosphorus 17mg 43mg 4%
Vitamin B6 0.04mg 0.093mg 4%
Vitamin B5 0.19mg 0.39mg 4%
Protein 0.7g 2.69g 4%
Calories 45kcal 130kcal 4%
Zinc 0.05mg 0.49mg 4%
Copper 0.044mg 0.069mg 3%
Vitamin B2 0.03mg 0.013mg 1%
Fiber 0.2g 0.4g 1%
Choline 6.2mg 2.1mg 1%
Vitamin A 10µg 0µg 1%
Fats 0.2g 0.28g 0%
Net carbs 10.2g 27.77g N/A
Magnesium 11mg 12mg 0%
Calcium 11mg 10mg 0%
Sugar 8.4g 0.05g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0.04mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.024g 0.077g 0%
Monounsaturated fat 0.036g 0.088g 0%
Polyunsaturated fat 0.04g 0.076g 0%
Tryptophan 0.002mg 0.031mg 0%
Threonine 0.008mg 0.096mg 0%
Isoleucine 0.008mg 0.116mg 0%
Leucine 0.013mg 0.222mg 0%
Lysine 0.009mg 0.097mg 0%
Methionine 0.003mg 0.063mg 0%
Phenylalanine 0.009mg 0.144mg 0%
Valine 0.011mg 0.164mg 0%
Histidine 0.003mg 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Rice
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
12%
Rice
Minerals Daily Need Coverage Score
6%
Orange juice
22%
Rice

Comparison summary

Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 8.35g)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 10)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.