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  6. Orange juice vs. Wheat

Orange juice vs. Wheat — In-Depth Nutrition Comparison

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Important differences between orange juice and wheat

  • Orange juice has more vitamin C; however, wheat has more selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, and vitamin B6.
  • Wheat 's daily need coverage for selenium is 162% more.

The food varieties used in the comparison are Orange juice, raw and Wheat, durum.

Infographic

Orange juice vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1209.1%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +115.5%
Contains more IronIron +1660%
Contains more CopperCopper +1156.8%
Contains more ZincZinc +8220%
Contains more PhosphorusPhosphorus +2888.2%
Contains more ManganeseManganese +21414.3%
Contains more SeleniumSelenium +89300%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +365.6%
Contains more Vitamin B2Vitamin B2 +303.3%
Contains more Vitamin B3Vitamin B3 +1584.5%
Contains more Vitamin B5Vitamin B5 +392.1%
Contains more Vitamin B6Vitamin B6 +947.5%
Contains more FolateFolate +43.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Wheat DV% diff.
Selenium 0.1µg 89.4µg 162%
Manganese 0.014mg 3.012mg 130%
Phosphorus 17mg 508mg 70%
Copper 0.044mg 0.553mg 57%
Vitamin C 50mg 0mg 56%
Iron 0.2mg 3.52mg 42%
Vitamin B3 0.4mg 6.738mg 40%
Zinc 0.05mg 4.16mg 37%
Magnesium 11mg 144mg 32%
Vitamin B6 0.04mg 0.419mg 29%
Vitamin B1 0.09mg 0.419mg 27%
Protein 0.7g 13.68g 26%
Carbs 10.4g 71.13g 20%
Vitamin B5 0.19mg 0.935mg 15%
Calories 45kcal 339kcal 15%
Vitamin B2 0.03mg 0.121mg 7%
Potassium 200mg 431mg 7%
Polyunsaturated fat 0.04g 0.978g 6%
Fats 0.2g 2.47g 3%
Folate 30µg 43µg 3%
Saturated fat 0.024g 0.454g 2%
Calcium 11mg 34mg 2%
Choline 6.2mg 1%
Fiber 0.2g 1%
Monounsaturated fat 0.036g 0.344g 1%
Vitamin A 10µg 0µg 1%
Net carbs 10.2g 71.13g N/A
Sugar 8.4g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.176mg 0%
Threonine 0.008mg 0.366mg 0%
Isoleucine 0.008mg 0.533mg 0%
Leucine 0.013mg 0.934mg 0%
Lysine 0.009mg 0.303mg 0%
Methionine 0.003mg 0.221mg 0%
Phenylalanine 0.009mg 0.681mg 0%
Valine 0.011mg 0.594mg 0%
Histidine 0.003mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +707.1%
Contains more ProteinProtein +1854.3%
Contains more FatsFats +1135%
Contains more CarbsCarbs +583.9%
Contains more OtherOther +345%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +855.6%
Contains more Poly. FatPolyunsaturated fat +2345%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.