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.
Detailed nutritional comparison of orange juice and almonds 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: 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.


Image of Orange Juice src
Image of Almonds src

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, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Almonds
Protein 6% 14%
Carbohydrates 90% 14%
Fat 4% 72%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Orange Juice or Almonds .

Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) .

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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.

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