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Whey vs. Orange juice — In-Depth Nutrition Comparison

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Significant differences between whey and orange juice

  • Whey has more vitamin B12 and vitamin B2; however, orange juice is richer in vitamin C and folate.
  • Orange juice covers your daily vitamin C needs 55% more than whey.
  • Whey contains less sugar.

Specific food types used in this comparison are Whey, sweet, fluid and Orange juice, raw.

Infographic

Whey 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.
Whey
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +327.3%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +170.6%
Contains more SeleniumSelenium +1800%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +233.3%
Contains more CopperCopper +1000%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1300%

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.
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B2Vitamin B2 +426.7%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +158.1%
Contains more Vitamin CVitamin C +49900%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Orange juice DV% diff.
Vitamin C 0.1mg 50mg 55%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.03mg 10%
Folate 1µg 30µg 7%
Vitamin B1 0.036mg 0.09mg 5%
Vitamin B5 0.383mg 0.19mg 4%
Phosphorus 46mg 17mg 4%
Copper 0.004mg 0.044mg 4%
Calcium 47mg 11mg 4%
Selenium 1.9µg 0.1µg 3%
Iron 0.06mg 0.2mg 2%
Vitamin B3 0.074mg 0.4mg 2%
Carbs 5.14g 10.4g 2%
Choline 16mg 6.2mg 2%
Sodium 54mg 1mg 2%
Manganese 0.001mg 0.014mg 1%
Saturated fat 0.23g 0.024g 1%
Vitamin B6 0.031mg 0.04mg 1%
Calories 27kcal 45kcal 1%
Zinc 0.13mg 0.05mg 1%
Fiber 0g 0.2g 1%
Potassium 161mg 200mg 1%
Magnesium 8mg 11mg 1%
Vitamin A 3µg 10µg 1%
Cholesterol 2mg 0mg 1%
Protein 0.85g 0.7g 0%
Fats 0.36g 0.2g 0%
Net carbs 5.14g 10.2g N/A
Sugar 5.14g 8.4g N/A
Vitamin E 0mg 0.04mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.1g 0.036g 0%
Polyunsaturated fat 0.011g 0.04g 0%
Tryptophan 0.013mg 0.002mg 0%
Threonine 0.054mg 0.008mg 0%
Isoleucine 0.047mg 0.008mg 0%
Leucine 0.078mg 0.013mg 0%
Lysine 0.068mg 0.009mg 0%
Methionine 0.016mg 0.003mg 0%
Phenylalanine 0.027mg 0.009mg 0%
Valine 0.046mg 0.011mg 0%
Histidine 0.016mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
4
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +21.4%
Contains more FatsFats +80%
Contains more OtherOther +32.5%
Contains more CarbsCarbs +102.3%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 Mono. FatMonounsaturated fat +177.8%
Contains less Sat. FatSaturated fat -89.6%
Contains more Poly. FatPolyunsaturated fat +263.6%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.