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  6. Vegetable vs. Orange juice

Vegetable vs. Orange juice — In-Depth Nutrition Comparison

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Significant differences between vegetable and orange juice

  • Vegetable has more vitamin A, vitamin K, fiber, manganese, iron, and vitamin B2; however, orange juice is richer in vitamin C.
  • Vegetable covers your daily vitamin A needs 82% more than orange juice.
  • Orange juice has 235 times less vitamin K than vegetable. Vegetable has 23.5µg of vitamin K, while orange juice has 0.1µg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of orange juice is 50.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Orange juice, raw.

Infographic

Vegetable vs Orange juice infographic
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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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 MagnesiumMagnesium +100%
Contains more CalciumCalcium +127.3%
Contains more IronIron +310%
Contains more CopperCopper +88.6%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +2607.1%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +18.3%
Contains less SodiumSodium -97.1%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin KVitamin K +23400%
Contains more CholineCholine +288.7%
Contains more Vitamin CVitamin C +1462.5%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Orange juice DV% diff.
Vitamin C 3.2mg 50mg 52%
Vitamin A 214µg 10µg 23%
Vitamin K 23.5µg 0.1µg 20%
Fiber 4.4g 0.2g 17%
Manganese 0.379mg 0.014mg 16%
Iron 0.82mg 0.2mg 8%
Vitamin B2 0.12mg 0.03mg 7%
Phosphorus 51mg 17mg 5%
Copper 0.083mg 0.044mg 4%
Protein 2.86g 0.7g 4%
Zinc 0.49mg 0.05mg 4%
Magnesium 22mg 11mg 3%
Vitamin B6 0.074mg 0.04mg 3%
Vitamin B3 0.851mg 0.4mg 3%
Folate 19µg 30µg 3%
Choline 24.1mg 6.2mg 3%
Vitamin E 0.38mg 0.04mg 2%
Vitamin B1 0.071mg 0.09mg 2%
Vitamin B5 0.151mg 0.19mg 1%
Calories 65kcal 45kcal 1%
Sodium 35mg 1mg 1%
Potassium 169mg 200mg 1%
Calcium 25mg 11mg 1%
Carbs 13.09g 10.4g 1%
Fats 0.15g 0.2g 0%
Net carbs 8.69g 10.2g N/A
Sugar 3.12g 8.4g N/A
Selenium 0.3µg 0.1µg 0%
Saturated fat 0.031g 0.024g 0%
Monounsaturated fat 0.01g 0.036g 0%
Polyunsaturated fat 0.072g 0.04g 0%
Tryptophan 0.029mg 0.002mg 0%
Threonine 0.115mg 0.008mg 0%
Isoleucine 0.139mg 0.008mg 0%
Leucine 0.19mg 0.013mg 0%
Lysine 0.17mg 0.009mg 0%
Methionine 0.034mg 0.003mg 0%
Phenylalanine 0.12mg 0.009mg 0%
Valine 0.149mg 0.011mg 0%
Histidine 0.073mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +308.6%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +67.5%
Contains more FatsFats +33.3%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 more Poly. FatPolyunsaturated fat +80%
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +260%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.