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  6. Orange juice vs. White bread

Orange juice vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between orange juice and white bread

  • Orange juice is higher in vitamin C, yet white bread is higher in iron, selenium, vitamin B1, vitamin B3, manganese, folate, vitamin B2, and calcium.
  • Orange juice covers your daily vitamin C needs 56% more than white bread.
  • The amount of sodium in orange juice is lower.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Orange juice, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Orange juice vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +58.7%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +1209.1%
Contains more IronIron +1705%
Contains more CopperCopper +129.5%
Contains more ZincZinc +1380%
Contains more PhosphorusPhosphorus +476.5%
Contains more ManganeseManganese +3728.6%
Contains more SeleniumSelenium +21900%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +492.2%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +182.1%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +270%
Contains more CholineCholine +135.5%
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +142.4%
Contains more ProteinProtein +1164.3%
Contains more FatsFats +1565%
Contains more CarbsCarbs +375.2%
Contains more OtherOther +395%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +1563.9%
Contains more Poly. FatPolyunsaturated fat +3905%

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

All nutrients comparison - raw data values

Nutrient Orange juice White bread DV% diff.
Vitamin C 50mg 0mg 56%
Iron 0.2mg 3.61mg 43%
Selenium 0.1µg 22µg 40%
Vitamin B1 0.09mg 0.533mg 37%
Vitamin B3 0.4mg 4.78mg 27%
Manganese 0.014mg 0.536mg 23%
Sodium 1mg 490mg 21%
Folate 30µg 111µg 20%
Protein 0.7g 8.85g 16%
Vitamin B2 0.03mg 0.243mg 16%
Starch 37.17g 15%
Carbs 10.4g 49.42g 13%
Calcium 11mg 144mg 13%
Phosphorus 17mg 98mg 12%
Calories 45kcal 266kcal 11%
Polyunsaturated fat 0.04g 1.602g 10%
Fiber 0.2g 2.7g 10%
Vitamin B5 0.19mg 0.536mg 7%
Zinc 0.05mg 0.74mg 6%
Copper 0.044mg 0.101mg 6%
Fats 0.2g 3.33g 5%
Vitamin B6 0.04mg 0.087mg 4%
Fructose 2.43g 3%
Saturated fat 0.024g 0.698g 3%
Magnesium 11mg 23mg 3%
Potassium 200mg 126mg 2%
Choline 6.2mg 14.6mg 2%
Vitamin A 10µg 0µg 1%
Monounsaturated fat 0.036g 0.599g 1%
Vitamin E 0.04mg 0.22mg 1%
Net carbs 10.2g 46.72g N/A
Sugar 8.4g 5.67g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice White bread
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
33%
White bread
Minerals Daily Need Coverage Score
6%
Orange juice
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 2.73g)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 489mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.674g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.