Orange Juice vs. Almonds
Nutrition comparison of Orange Juice and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and almonds:
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Orange juice has 52% less carbohydrates than almond.
- Orange juice has signficantly less saturated fat than almond.
- 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and orange juice has 92% less calories than almond - orange juice has 45 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, orange juice is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Almonds | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 90% | 14% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 52% less carbohydrates than almond - orange juice has 10.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 48% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 29 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Orange juice has signficantly less saturated fat than almond - orange juice has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and orange juice are low in trans fat - almond has 0.02g of trans fat per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than almond - orange juice has 50mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than almond - orange juice has 10ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 639 times more Vitamin E than orange juice - orange juice has 0.04mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Orange juice and almonds contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both orange juice and almonds contain significant amounts of folate.
| Orange Juice | Almonds | |
|---|---|---|
| Thiamin | 0.09 MG | 0.205 MG |
| Riboflavin | 0.03 MG | 1.138 MG |
| Niacin | 0.4 MG | 3.618 MG |
| Pantothenic acid | 0.19 MG | 0.471 MG |
| Vitamin B6 | 0.04 MG | 0.137 MG |
| Folate | 30 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 23 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 17 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 267% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and almond has 733mg 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 almonds contain significant amounts of quercetin.
| Orange Juice | Almonds | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
| kaempferol | ~ | 0.39 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 | Almonds | |
|---|---|---|
| beta-carotene | 33 UG | 1 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than almond per 100 grams.
| Orange Juice | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Almonds | |
|---|---|---|
| linoleic acid | 0.029 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.029 G | 12.326 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 Almonds (Nuts, almonds) .
Orange Juice g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and orange juice has 90% less calories than almond - orange juice has 45 calories in 100g and almond has 579 calories.
Does orange juice or almonds have more carbohydrates?
By weight, orange juice has 50% fewer carbohydrates than almond - orange juice has 10.4g of carbs for 100g and almond has 21.6g of carbohydrates.
Does orange juice or almonds contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and almond has 269mg of calcium.
Does orange juice or almonds contain more iron?
Almond is an abundant source of iron and it has 17 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and almond has 3.7mg of iron.
Does orange juice or almonds contain more potassium?
Almond is a rich source of potassium and it has 270% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and almond has 733mg of potassium.