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  6. Orange juice vs. Vegetable

Orange juice vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between orange juice and vegetable

  • Orange juice has more vitamin C; however, vegetable is richer in vitamin A, vitamin K, fiber, manganese, iron, and vitamin B2.
  • Vegetable covers your daily vitamin A needs 82% more than orange juice.
  • Vegetable has 16 times less vitamin C than orange juice. Orange juice has 50mg of vitamin C, while vegetable has 3.2mg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of orange juice is 50.

Specific food types used in this comparison are Orange juice, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Orange juice vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +18.3%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +127.3%
Contains more IronIron +310%
Contains more CopperCopper +88.6%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +2607.1%
Contains more SeleniumSelenium +200%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +1462.5%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more FolateFolate +57.9%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin KVitamin K +23400%
Contains more CholineCholine +288.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Vegetable DV% diff.
Vitamin C 50mg 3.2mg 52%
Vitamin A 10µg 214µg 23%
Vitamin K 0.1µg 23.5µg 20%
Fiber 0.2g 4.4g 17%
Manganese 0.014mg 0.379mg 16%
Iron 0.2mg 0.82mg 8%
Vitamin B2 0.03mg 0.12mg 7%
Phosphorus 17mg 51mg 5%
Copper 0.044mg 0.083mg 4%
Protein 0.7g 2.86g 4%
Zinc 0.05mg 0.49mg 4%
Magnesium 11mg 22mg 3%
Vitamin B6 0.04mg 0.074mg 3%
Vitamin B3 0.4mg 0.851mg 3%
Folate 30µg 19µg 3%
Choline 6.2mg 24.1mg 3%
Vitamin E 0.04mg 0.38mg 2%
Vitamin B1 0.09mg 0.071mg 2%
Vitamin B5 0.19mg 0.151mg 1%
Calories 45kcal 65kcal 1%
Sodium 1mg 35mg 1%
Potassium 200mg 169mg 1%
Calcium 11mg 25mg 1%
Carbs 10.4g 13.09g 1%
Fats 0.2g 0.15g 0%
Net carbs 10.2g 8.69g N/A
Sugar 8.4g 3.12g N/A
Selenium 0.1µg 0.3µg 0%
Saturated fat 0.024g 0.031g 0%
Monounsaturated fat 0.036g 0.01g 0%
Polyunsaturated fat 0.04g 0.072g 0%
Tryptophan 0.002mg 0.029mg 0%
Threonine 0.008mg 0.115mg 0%
Isoleucine 0.008mg 0.139mg 0%
Leucine 0.013mg 0.19mg 0%
Lysine 0.009mg 0.17mg 0%
Methionine 0.003mg 0.034mg 0%
Phenylalanine 0.009mg 0.12mg 0%
Valine 0.011mg 0.149mg 0%
Histidine 0.003mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +33.3%
Contains more ProteinProtein +308.6%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +67.5%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +80%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.