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  6. Orange juice vs. Flour

Orange juice vs. Flour — In-Depth Nutrition Comparison

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What are the differences between orange juice and flour?

  • Orange juice is higher in vitamin C, yet flour is higher in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper.
  • Flour's daily need coverage for selenium is 61% more.
  • The glycemic index of orange juice is lower.

We used Orange juice, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Orange juice vs Flour 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%
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +86.9%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +36.4%
Contains more IronIron +2220%
Contains more CopperCopper +227.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +535.3%
Contains more ManganeseManganese +4771.4%
Contains more SeleniumSelenium +33800%

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%
Flour
Flour
8
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +772.2%
Contains more Vitamin B2Vitamin B2 +1546.7%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +130.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +510%
Contains more CholineCholine +67.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Flour DV% diff.
Selenium 0.1µg 33.9µg 61%
Vitamin B1 0.09mg 0.785mg 58%
Vitamin C 50mg 0mg 56%
Iron 0.2mg 4.64mg 56%
Folate 30µg 183µg 38%
Vitamin B2 0.03mg 0.494mg 36%
Vitamin B3 0.4mg 5.904mg 34%
Manganese 0.014mg 0.682mg 29%
Carbs 10.4g 76.31g 22%
Protein 0.7g 10.33g 19%
Calories 45kcal 364kcal 16%
Phosphorus 17mg 108mg 13%
Copper 0.044mg 0.144mg 11%
Fiber 0.2g 2.7g 10%
Zinc 0.05mg 0.7mg 6%
Vitamin B5 0.19mg 0.438mg 5%
Magnesium 11mg 22mg 3%
Potassium 200mg 107mg 3%
Polyunsaturated fat 0.04g 0.413g 2%
Choline 6.2mg 10.4mg 1%
Fats 0.2g 0.98g 1%
Saturated fat 0.024g 0.155g 1%
Vitamin A 10µg 0µg 1%
Net carbs 10.2g 73.61g N/A
Calcium 11mg 15mg 0%
Sugar 8.4g 0.27g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0.06mg 0%
Vitamin B6 0.04mg 0.044mg 0%
Vitamin K 0.1µg 0.3µg 0%
Monounsaturated fat 0.036g 0.087g 0%
Tryptophan 0.002mg 0.127mg 0%
Threonine 0.008mg 0.281mg 0%
Isoleucine 0.008mg 0.357mg 0%
Leucine 0.013mg 0.71mg 0%
Lysine 0.009mg 0.228mg 0%
Methionine 0.003mg 0.183mg 0%
Phenylalanine 0.009mg 0.52mg 0%
Valine 0.011mg 0.415mg 0%
Histidine 0.003mg 0.23mg 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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +640.8%
Contains more ProteinProtein +1375.7%
Contains more FatsFats +390%
Contains more CarbsCarbs +633.8%
Contains more OtherOther +15%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +141.7%
Contains more Poly. FatPolyunsaturated fat +932.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.