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  6. Orange juice vs. Yogurt

Orange juice vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between orange juice and yogurt

  • Orange juice has more vitamin C, folate, and vitamin B1; however, yogurt has more vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
  • Orange juice's daily need coverage for vitamin C is 56% more.
  • Orange juice has 4 times more folate than yogurt. Orange juice has 30µg of folate, while yogurt has 7µg.
  • Orange juice has a higher glycemic index than yogurt.

The food varieties used in the comparison are Orange juice, raw and Yogurt, Greek, plain, nonfat.

Infographic

Orange juice vs Yogurt 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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +185.7%
Contains more CopperCopper +158.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +55.6%
Contains more CalciumCalcium +900%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +694.1%
Contains more SeleniumSelenium +9600%
~equal in Magnesium ~11mg

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%
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +328.6%
Contains more Vitamin B2Vitamin B2 +826.7%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +143.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Yogurt DV% diff.
Vitamin C 50mg 0mg 56%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.03mg 0.278mg 19%
Protein 0.7g 10.19g 19%
Phosphorus 17mg 135mg 17%
Selenium 0.1µg 9.7µg 17%
Calcium 11mg 110mg 10%
Vitamin B1 0.09mg 0.023mg 6%
Folate 30µg 7µg 6%
Zinc 0.05mg 0.52mg 4%
Vitamin B5 0.19mg 0.331mg 3%
Copper 0.044mg 0.017mg 3%
Cholesterol 0mg 5mg 2%
Potassium 200mg 141mg 2%
Carbs 10.4g 3.6g 2%
Vitamin B6 0.04mg 0.063mg 2%
Sodium 1mg 36mg 2%
Choline 6.2mg 15.1mg 2%
Iron 0.2mg 0.07mg 2%
Vitamin B3 0.4mg 0.208mg 1%
Calories 45kcal 59kcal 1%
Vitamin A 10µg 1µg 1%
Fiber 0.2g 0g 1%
Fats 0.2g 0.39g 0%
Net carbs 10.2g 3.6g N/A
Magnesium 11mg 11mg 0%
Sugar 8.4g 3.24g N/A
Vitamin E 0.04mg 0.01mg 0%
Manganese 0.014mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.024g 0.117g 0%
Monounsaturated fat 0.036g 0.053g 0%
Polyunsaturated fat 0.04g 0.012g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +188.9%
Contains more ProteinProtein +1355.7%
Contains more FatsFats +95%
Contains more OtherOther +80%
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +233.3%
Contains more Mono. FatMonounsaturated fat +47.2%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.