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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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%
Contains more CalciumCalcium +263.6%
Contains more ZincZinc +40%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +78.6%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +10.5%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +21.4%
~equal in Magnesium ~11mg
~equal in Copper ~0.044mg

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.
Orange
Orange
6
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin E Vitamin E +350%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +35.5%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~50mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +34.3%
Contains more CarbsCarbs +13%
Contains more FatsFats +66.7%
~equal in Water ~88.3g
~equal in Other ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
24% 36% 40%
Saturated Fat: Sat. Fat 0.024 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated Fat -37.5%
Contains more Mono. FatMonounsaturated Fat +56.5%
Contains more Poly. FatPolyunsaturated fat +60%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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
Magnesium 10mg 11mg Orange juice
Calcium 40mg 11mg Orange
Potassium 181mg 200mg Orange juice
Iron 0.1mg 0.2mg 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
Phosphorus 14mg 17mg Orange juice
Sodium 0mg 1mg Orange
Vitamin A 225IU 200IU Orange
Vitamin A RAE 11µg 10µg Orange
Vitamin E 0.18mg 0.04mg Orange
Manganese 0.025mg 0.014mg Orange
Selenium 0.5µg 0.1µg Orange
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 K 0µg 0.1µg Orange juice
Folate 30µg 30µg
Choline 8.4mg 6.2mg Orange
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

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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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
22%
Orange
20%
Orange juice
Minerals Daily Need Coverage Score
7%
Orange
6%
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 is richer in vitamins?
Orange
Orange is relatively richer in vitamins
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.

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 - 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.