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Orange vs Orange juice - In-Depth Nutrition Comparison

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What are the main differences between Orange and Orange juice?

  • Orange juice has less Fiber than Orange.
  • Orange has 4 times more Calcium than Orange juice. Orange has 40mg of Calcium, while Orange juice has 11mg.

We used Oranges, raw, all commercial varieties and Orange juice, raw types in this comparison.

Infographic

Orange vs Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +263.6%
Contains more Zinc +40%
Contains less Sodium -100%
Contains more Iron +100%
Contains more Potassium +10.5%
Contains more Phosphorus +21.4%
Equal in Magnesium - 11
Equal in Copper - 0.044
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Calcium +263.6%
Contains more Zinc +40%
Contains less Sodium -100%
Contains more Iron +100%
Contains more Potassium +10.5%
Contains more Phosphorus +21.4%
Equal in Magnesium - 11
Equal in Copper - 0.044

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
6
:
Contains more Vitamin A +12.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +50%
Contains more Vitamin B3 +41.8%
Contains more Vitamin K +∞%
Equal in Vitamin C - 50
Equal in Vitamin B1 - 0.09
Equal in Folate - 30
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Contains more Vitamin A +12.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +50%
Contains more Vitamin B3 +41.8%
Contains more Vitamin K +∞%
Equal in Vitamin C - 50
Equal in Vitamin B1 - 0.09
Equal in Folate - 30

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Orange juice
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Orange juice Opinion
Calories 47kcal 45kcal Orange
Protein 0.94g 0.7g Orange
Fats 0.12g 0.2g Orange juice
Vitamin C 53.2mg 50mg Orange
Net carbs 9.35g 10.2g Orange juice
Carbs 11.75g 10.4g Orange
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.1mg 0.2mg Orange juice
Calcium 40mg 11mg Orange
Potassium 181mg 200mg Orange juice
Magnesium 10mg 11mg Orange juice
Sugar 9.35g 8.4g Orange juice
Fiber 2.4g 0.2g Orange
Copper 0.045mg 0.044mg Orange
Zinc 0.07mg 0.05mg Orange
Starch g g
Phosphorus 14mg 17mg Orange juice
Sodium 0mg 1mg Orange
Vitamin A 225IU 200IU Orange
Vitamin E 0.18mg 0.04mg Orange
Vitamin D 0µg 0µg
Vitamin B1 0.087mg 0.09mg Orange juice
Vitamin B2 0.04mg 0.03mg Orange
Vitamin B3 0.282mg 0.4mg Orange juice
Vitamin B5 0.25mg 0.19mg Orange
Vitamin B6 0.06mg 0.04mg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Orange juice
Folate 30µg 30µg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.024g Orange
Monounsaturated Fat 0.023g 0.036g Orange juice
Polyunsaturated fat 0.025g 0.04g Orange juice
Tryptophan 0.009mg 0.002mg Orange
Threonine 0.015mg 0.008mg Orange
Isoleucine 0.025mg 0.008mg Orange
Leucine 0.023mg 0.013mg Orange
Lysine 0.047mg 0.009mg Orange
Methionine 0.02mg 0.003mg Orange
Phenylalanine 0.031mg 0.009mg Orange
Valine 0.04mg 0.011mg Orange
Histidine 0.018mg 0.003mg Orange
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
22
Orange juice
Mineral Summary Score
8
Orange
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
4%
Orange juice
Carbohydrates
12%
Orange
10%
Orange juice
Fats
1%
Orange
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 0.95g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.