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  6. Orange juice vs. Rum

Orange juice vs. Rum — In-Depth Nutrition Comparison

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What are the main differences between Orange juice and Rum?

  • Rum has less Vitamin C, Folate, Vitamin B1, and Potassium than Orange juice.
  • Orange juice's daily need coverage for Vitamin C is 56% higher.
  • Rum contains less Sugar.

We used Orange juice, raw and Alcoholic beverage, distilled, rum, 80 proof types in this comparison.

Infographic

Orange juice vs Rum 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%
Rum
Rum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +9900%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +240%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +13.6%
Contains more ZincZinc +40%
Contains more ManganeseManganese +28.6%
~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% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Rum
Rum
0
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% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.6%
Contains more OtherOther +8250%

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 Rum
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Rum Opinion
Calories 45kcal 231kcal Rum
Protein 0.7g 0g Orange juice
Fats 0.2g 0g Orange juice
Vitamin C 50mg 0mg Orange juice
Net carbs 10.2g 0g Orange juice
Carbs 10.4g 0g Orange juice
Magnesium 11mg 0mg Orange juice
Calcium 11mg 0mg Orange juice
Potassium 200mg 2mg Orange juice
Iron 0.2mg 0.12mg Orange juice
Sugar 8.4g 0g Rum
Fiber 0.2g 0g Orange juice
Copper 0.044mg 0.05mg Rum
Zinc 0.05mg 0.07mg Rum
Phosphorus 17mg 5mg Orange juice
Sodium 1mg 1mg
Vitamin A 200IU 0IU Orange juice
Vitamin A RAE 10µg 0µg Orange juice
Vitamin E 0.04mg 0mg Orange juice
Manganese 0.014mg 0.018mg Rum
Selenium 0.1µg 0µg Orange juice
Vitamin B1 0.09mg 0.008mg Orange juice
Vitamin B2 0.03mg 0mg Orange juice
Vitamin B3 0.4mg 0mg Orange juice
Vitamin B5 0.19mg 0mg Orange juice
Vitamin B6 0.04mg 0mg Orange juice
Vitamin K 0.1µg 0µg Orange juice
Folate 30µg 0µg Orange juice
Choline 6.2mg 0mg Orange juice
Saturated Fat 0.024g 0g Rum
Monounsaturated Fat 0.036g 0g Orange juice
Polyunsaturated fat 0.04g 0g Orange juice
Tryptophan 0.002mg 0mg Orange juice
Threonine 0.008mg 0mg Orange juice
Isoleucine 0.008mg 0mg Orange juice
Leucine 0.013mg 0mg Orange juice
Lysine 0.009mg 0mg Orange juice
Methionine 0.003mg 0mg Orange juice
Phenylalanine 0.009mg 0mg Orange juice
Valine 0.011mg 0mg Orange juice
Histidine 0.003mg 0mg Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Rum
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
0%
Rum
Minerals Daily Need Coverage Score
6%
Orange juice
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 8.4g)
Which food is lower in Saturated Fat?
Rum
Rum is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.