Orange vs. Orange Juice

Nutrition comparison of Orange and Orange Juice


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

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

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

  • Both orange juice and orange are high in Vitamin C.
  • Orange is a great source of calcium and dietary fiber.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) 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 Orange src
Image of Orange Juice src

Calories and Carbs

calories

Orange juice and orange contain similar amounts of calories - orange juice has 45 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is similar to orange juice for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Orange Juice
Protein 6% 6%
Carbohydrates 91% 90%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Orange juice and orange contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

dietary fiber

Orange 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 orange has 2.4g of dietary fiber.

sugar

Orange juice and orange contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

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

Fat

saturated fat

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

Vitamins

Vitamin C

Both orange juice and orange are high in Vitamin C. Orange juice has 11% more Vitamin C than orange - orange juice has 50mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Orange juice and orange contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

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

Vitamin K

Orange juice and orange contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Orange Juice
Thiamin 0.1 MG 0.09 MG
Riboflavin 0.04 MG 0.03 MG
Niacin 0.4 MG 0.4 MG
Pantothenic acid 0.25 MG 0.19 MG
Vitamin B6 0.051 MG 0.04 MG
Folate 17 UG 30 UG

Minerals

calcium

Orange is a great source of calcium and it has 291% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Orange juice and orange contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Orange juice and orange contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and orange has 169mg of potassium.

Antioxidants and Phytonutrients

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 orange and orange juice contain significant amounts of lutein + zeaxanthin.

Orange Orange Juice
beta-carotene 71 UG 33 UG
alpha-carotene 11 UG 6 UG
lutein + zeaxanthin 129 UG 115 UG

Omega-3 and Omega-6

omega 3s

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

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

omega 6s

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

Orange Orange Juice
linoleic acid 0.031 G 0.029 G
Total 0.031 G 0.029 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 or Orange Juice .

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

Orange g

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G polyunsaturated fat G
G trans fat G
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does orange juice or orange contain more calories in 100 grams?
Orange juice and orange contain similar amounts of calories - orange juice has 45 calories in 100g and orange has 46 calories.

Does orange juice or orange have more carbohydrates?
By weight, orange juice and orange contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and orange has 11.5g of carbohydrates.

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