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  6. White bread vs. Orange juice

White bread vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between white bread and orange juice

  • White bread is higher in iron, selenium, vitamin B1, vitamin B3, manganese, folate, vitamin B2, and calcium, yet orange juice is higher in vitamin C.
  • Orange juice covers your daily vitamin C needs 56% more than white bread.
  • White bread contains 490 times more sodium than orange juice. While white bread contains 490mg of sodium, orange juice contains only 1mg.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Orange juice, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +109.1%
Contains more CalciumCalcium +1209.1%
Contains more IronIron +1705%
Contains more CopperCopper +129.5%
Contains more ZincZinc +1380%
Contains more PhosphorusPhosphorus +476.5%
Contains more ManganeseManganese +3728.6%
Contains more SeleniumSelenium +21900%
Contains more PotassiumPotassium +58.7%
Contains less SodiumSodium -99.8%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +492.2%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +182.1%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +270%
Contains more CholineCholine +135.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +1164.3%
Contains more FatsFats +1565%
Contains more CarbsCarbs +375.2%
Contains more OtherOther +395%
Contains more WaterWater +142.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1563.9%
Contains more Poly. FatPolyunsaturated fat +3905%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Iron 3.61mg 0.2mg 43%
Selenium 22µg 0.1µg 40%
Vitamin B1 0.533mg 0.09mg 37%
Vitamin B3 4.78mg 0.4mg 27%
Manganese 0.536mg 0.014mg 23%
Sodium 490mg 1mg 21%
Folate 111µg 30µg 20%
Protein 8.85g 0.7g 16%
Vitamin B2 0.243mg 0.03mg 16%
Starch 37.17g 15%
Carbs 49.42g 10.4g 13%
Calcium 144mg 11mg 13%
Phosphorus 98mg 17mg 12%
Calories 266kcal 45kcal 11%
Polyunsaturated fat 1.602g 0.04g 10%
Fiber 2.7g 0.2g 10%
Vitamin B5 0.536mg 0.19mg 7%
Zinc 0.74mg 0.05mg 6%
Copper 0.101mg 0.044mg 6%
Fats 3.33g 0.2g 5%
Vitamin B6 0.087mg 0.04mg 4%
Fructose 2.43g 3%
Saturated fat 0.698g 0.024g 3%
Magnesium 23mg 11mg 3%
Potassium 126mg 200mg 2%
Choline 14.6mg 6.2mg 2%
Vitamin A 0µg 10µg 1%
Monounsaturated fat 0.599g 0.036g 1%
Vitamin E 0.22mg 0.04mg 1%
Net carbs 46.72g 10.2g N/A
Sugar 5.67g 8.4g N/A
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
20%
Orange juice
Minerals Daily Need Coverage Score
56%
White bread
6%
Orange juice

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 2.73g)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 489mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.674g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.