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Sugar vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between Sugar and Orange

  • Sugar has less Vitamin C, Fiber, Folate, Vitamin B1, and Potassium.
  • Orange covers your daily Vitamin C needs 59% more than Sugar.
  • Orange contains 11 times less Sugar than Sugar. Sugar contains 99.8g of Sugar, while Orange contains 9.35g.

Food varieties used in this article are Sugars, granulated and Oranges, raw, all commercial varieties.

Infographic

Sugar vs Orange 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.
Sugar
Sugar
1
:
9
Orange
Orange
Contains more Selenium +20%
Contains more Calcium +3900%
Contains more Iron +100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +8950%
Contains less Sodium -100%
Contains more Zinc +600%
Contains more Copper +542.9%
Contains more Manganese +525%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Selenium +20%
Contains more Calcium +3900%
Contains more Iron +100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +8950%
Contains less Sodium -100%
Contains more Zinc +600%
Contains more Copper +542.9%
Contains more Manganese +525%

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.
Sugar
Sugar
0
:
9
Orange
Orange
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
Sugar
1
:
4
Orange
Orange
Contains more Carbs +750.9%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +433650%
Contains more Other +∞%
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Carbs +750.9%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +433650%
Contains more Other +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sugar Orange
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sugar Orange Opinion
Net carbs 99.98g 9.35g Sugar
Protein 0g 0.94g Orange
Fats 0g 0.12g Orange
Carbs 99.98g 11.75g Sugar
Calories 387kcal 47kcal Sugar
Sugar 99.8g 9.35g Orange
Fiber 0g 2.4g Orange
Calcium 1mg 40mg Orange
Iron 0.05mg 0.1mg Orange
Magnesium 0mg 10mg Orange
Phosphorus 0mg 14mg Orange
Potassium 2mg 181mg Orange
Sodium 1mg 0mg Orange
Zinc 0.01mg 0.07mg Orange
Copper 0.007mg 0.045mg Orange
Manganese 0.004mg 0.025mg Orange
Selenium 0.6µg 0.5µg Sugar
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0mg 0.18mg Orange
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0mg 0.087mg Orange
Vitamin B2 0.019mg 0.04mg Orange
Vitamin B3 0mg 0.282mg Orange
Vitamin B5 0mg 0.25mg Orange
Vitamin B6 0mg 0.06mg Orange
Folate 0µg 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0g 0.015g Sugar
Monounsaturated Fat 0g 0.023g Orange
Polyunsaturated fat 0g 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Sugar
24%
Orange
Minerals Daily Need Coverage Score
1%
Sugar
7%
Orange

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.3)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 90.45g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
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)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.