Orange Juice vs. Carrots
Nutrition comparison of Orange Juice and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and carrots:
- Carrot has more niacin and Vitamin B6.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and carrots contain similar amounts of calories - orange juice has 45 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, orange juice is similar to carrots for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Carrots | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 90% | 87% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and carrots contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 13 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Orange juice and carrots contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Orange juice and carrots contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both orange juice and carrots are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 747% more Vitamin C than carrot - orange juice has 50mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 82 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Orange juice and carrots contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Orange juice and carrots contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more niacin and Vitamin B6. Both orange juice and carrots contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Orange Juice | Carrots | |
|---|---|---|
| Thiamin | 0.09 MG | 0.066 MG |
| Riboflavin | 0.03 MG | 0.058 MG |
| Niacin | 0.4 MG | 0.983 MG |
| Pantothenic acid | 0.19 MG | 0.273 MG |
| Vitamin B6 | 0.04 MG | 0.138 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Carrot has 200% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Orange juice and carrots contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 60% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and carrot has 320mg 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, both orange juice and carrots contain significant amounts of quercetin.
| Orange Juice | Carrots | |
|---|---|---|
| myricetin | 0.05 mg | 0.04 mg |
| Quercetin | 0.25 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| kaempferol | ~ | 0.24 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,
| Orange Juice | Carrots | |
|---|---|---|
| beta-carotene | 33 UG | 8285 UG |
| alpha-carotene | 6 UG | 3477 UG |
| lutein + zeaxanthin | 115 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Orange Juice | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.002 G |
| Total | 0.011 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Carrots | |
|---|---|---|
| linoleic acid | 0.029 G | 0.1 G |
| Total | 0.029 G | 0.1 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Carrots (Carrots, raw) .
Orange Juice g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange juice or carrots contain more calories in 100 grams?Orange juice and carrots contain similar amounts of calories - orange juice has 45 calories in 100g and carrot has 41 calories.
Does orange juice or carrots have more carbohydrates?
By weight, orange juice and carrots contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does orange juice or carrots contain more potassium?
Carrot is a rich source of potassium and it has 60% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and carrot has 320mg of potassium.