Egg White vs. Orange Juice
Nutrition comparison of Egg White and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and orange juice:
- Egg white has 10.8 times less sugar than orange juice.
- Egg white has 13.2 times less carbohydrates than orange juice.
- Egg white is a great source of protein.
- Orange juice has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and egg white contain similar amounts of calories - orange juice has 45 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to orange juice for fat. Egg white has a macronutrient ratio of 91:6:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Orange Juice | |
|---|---|---|
| Protein | 91% | 6% |
| Carbohydrates | 6% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 13.2 times less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than egg white - orange juice has 0.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 10.8 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 14 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both orange juice and egg white are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than egg white - orange juice has 50mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than egg white - orange juice has 10ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Orange juice and egg white contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Orange juice and egg white contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and orange juice contain significant amounts of pantothenic acid.
| Egg White | Orange Juice | |
|---|---|---|
| Thiamin | 0.004 MG | 0.09 MG |
| Riboflavin | 0.439 MG | 0.03 MG |
| Niacin | 0.105 MG | 0.4 MG |
| Pantothenic acid | 0.19 MG | 0.19 MG |
| Vitamin B6 | 0.005 MG | 0.04 MG |
| Folate | 4 UG | 30 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Orange juice and egg white contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Orange juice and egg white contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Orange juice and egg white contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Egg White g
()
|
Daily Values (%) |
Orange Juice 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 egg white contain more calories in 100 grams?Orange juice and egg white contain similar amounts of calories - orange juice has 45 calories in 100g and egg white has 52 calories.
Is orange juice or egg white better for protein?
Egg white is a great source of protein and it has 14 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and egg white has 10.9g of protein.
Does orange juice or egg white have more carbohydrates?
By weight, egg white has 13.2 times fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and egg white has 0.73g of carbohydrates.