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  6. Wheat vs. Orange juice

Wheat vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between Wheat and Orange juice

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Magnesium, and Vitamin B6, however, Orange juice has more Vitamin C.
  • Wheat 's daily need coverage for Selenium is 162% more.
  • Wheat has 215 times more Manganese than Orange juice. Wheat has 3.012mg of Manganese, while Orange juice has 0.014mg.

The food varieties used in the comparison are Wheat, durum and Orange juice, raw.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Orange juice
Orange juice
Contains more Calcium +209.1%
Contains more Iron +1660%
Contains more Magnesium +1209.1%
Contains more Phosphorus +2888.2%
Contains more Potassium +115.5%
Contains more Zinc +8220%
Contains more Copper +1156.8%
Contains more Manganese +21414.3%
Contains more Selenium +89300%
Contains less Sodium -50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +209.1%
Contains more Iron +1660%
Contains more Magnesium +1209.1%
Contains more Phosphorus +2888.2%
Contains more Potassium +115.5%
Contains more Zinc +8220%
Contains more Copper +1156.8%
Contains more Manganese +21414.3%
Contains more Selenium +89300%
Contains less Sodium -50%

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.
Wheat
Wheat
6
:
4
Orange juice
Orange juice
Contains more Vitamin B1 +365.6%
Contains more Vitamin B2 +303.3%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +392.1%
Contains more Vitamin B6 +947.5%
Contains more Folate +43.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin B1 +365.6%
Contains more Vitamin B2 +303.3%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +392.1%
Contains more Vitamin B6 +947.5%
Contains more Folate +43.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Orange juice
Orange juice
Contains more Protein +1854.3%
Contains more Fats +1135%
Contains more Carbs +583.9%
Contains more Other +345%
Contains more Water +707.1%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +1854.3%
Contains more Fats +1135%
Contains more Carbs +583.9%
Contains more Other +345%
Contains more Water +707.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +855.6%
Contains more Polyunsaturated fat +2345%
Contains less Saturated Fat -94.7%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +855.6%
Contains more Polyunsaturated fat +2345%
Contains less Saturated Fat -94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Orange juice Opinion
Net carbs 71.13g 10.2g Wheat
Protein 13.68g 0.7g Wheat
Fats 2.47g 0.2g Wheat
Carbs 71.13g 10.4g Wheat
Calories 339kcal 45kcal Wheat
Sugar 8.4g Wheat
Fiber 0.2g Orange juice
Calcium 34mg 11mg Wheat
Iron 3.52mg 0.2mg Wheat
Magnesium 144mg 11mg Wheat
Phosphorus 508mg 17mg Wheat
Potassium 431mg 200mg Wheat
Sodium 2mg 1mg Orange juice
Zinc 4.16mg 0.05mg Wheat
Copper 0.553mg 0.044mg Wheat
Manganese 3.012mg 0.014mg Wheat
Selenium 89.4µg 0.1µg Wheat
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0.04mg Orange juice
Vitamin C 0mg 50mg Orange juice
Vitamin B1 0.419mg 0.09mg Wheat
Vitamin B2 0.121mg 0.03mg Wheat
Vitamin B3 6.738mg 0.4mg Wheat
Vitamin B5 0.935mg 0.19mg Wheat
Vitamin B6 0.419mg 0.04mg Wheat
Folate 43µg 30µg Wheat
Vitamin K 0.1µg Orange juice
Tryptophan 0.176mg 0.002mg Wheat
Threonine 0.366mg 0.008mg Wheat
Isoleucine 0.533mg 0.008mg Wheat
Leucine 0.934mg 0.013mg Wheat
Lysine 0.303mg 0.009mg Wheat
Methionine 0.221mg 0.003mg Wheat
Phenylalanine 0.681mg 0.009mg Wheat
Valine 0.594mg 0.011mg Wheat
Histidine 0.322mg 0.003mg Wheat
Saturated Fat 0.454g 0.024g Orange juice
Monounsaturated Fat 0.344g 0.036g Wheat
Polyunsaturated fat 0.978g 0.04g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
37%
Wheat
22%
Orange juice
Minerals Daily Need Coverage Score
168%
Wheat
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 8.4g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.43g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (50)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.