Apple vs. Orange Juice

Nutrition comparison of Apple and Orange Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus orange juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and orange juice:

  • Apple is a great source of dietary fiber.
  • Orange juice has more thiamin, niacin, pantothenic acid and folate.
  • Orange juice is an excellent source of Vitamin C.
Detailed nutritional comparison of apple and orange juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Orange Juice src

Calories and Carbs

calories

Orange juice and apple contain similar amounts of calories - orange juice has 45 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to orange juice for fat. Apple has a macronutrient ratio of 2:96:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Orange Juice
Protein 2% 6%
Carbohydrates 96% 90%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange juice and apple contain similar amounts carbs - orange juice has 10.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Apple is a great source of dietary fiber and it has 11 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Orange juice and apple contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and apple has 10.4g of sugar.



Protein

protein

Orange juice and apple contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both orange juice and apple are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange juice is an excellent source of Vitamin C and it has 987% more Vitamin C than apple - orange juice has 50mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Orange juice and apple contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Orange juice and apple contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Orange juice and apple contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Orange juice has more thiamin, niacin, pantothenic acid and folate. Both apple and orange juice contain significant amounts of riboflavin and Vitamin B6.

Apple Orange Juice
Thiamin 0.017 MG 0.09 MG
Riboflavin 0.026 MG 0.03 MG
Niacin 0.091 MG 0.4 MG
Pantothenic acid 0.061 MG 0.19 MG
Vitamin B6 0.041 MG 0.04 MG
Folate 3 UG 30 UG

Minerals

calcium

Orange juice and apple contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Orange juice and apple contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Orange juice has 87% more potassium than apple - orange juice has 200mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Apple Orange Juice
luteolin 0.12 mg ~
kaempferol 0.14 mg ~
Quercetin 4.01 mg 0.25 mg
myricetin ~ 0.05 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both apple and orange juice contain significant amounts of beta-carotene.

Apple Orange Juice
beta-carotene 27 UG 33 UG
lutein + zeaxanthin 29 UG 115 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and orange juice contain significant amounts of alpha linoleic acid (ALA).

Apple Orange Juice
alpha linoleic acid 0.009 G 0.011 G
Total 0.009 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, both apple and orange juice contain small amounts of linoleic acid.

Apple Orange Juice
linoleic acid 0.043 G 0.029 G
Total 0.043 G 0.029 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

Apple g

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choline
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G Water G
G Starch G
G Alcohol G