Orange Juice vs. Tomato

Nutrition comparison of Orange Juice and Tomato


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

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

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

  • Both orange juice and tomato are high in Vitamin C.
  • Orange juice has more thiamin.
  • Tomato has 60% less calories than orange juice.
  • Tomato has 63% less carbohydrates than orange juice.
  • Tomato has 69% less sugar than orange juice.
Detailed nutritional comparison of orange juice and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Orange Juice src
Image of Tomato src

Calories and Carbs

calories

Tomato has 60% less calories than orange juice - orange juice has 45 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, orange juice is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Tomato
Protein 6% 17%
Carbohydrates 90% 75%
Fat 4% 9%
Alcohol ~ ~

carbohydrates

Tomato has 63% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

dietary fiber

Tomato has 500% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Tomato has 69% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Orange juice and tomato contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both orange juice and tomato are high in Vitamin C. Orange juice has 265% more Vitamin C than tomato - orange juice has 50mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 320% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Orange juice and tomato contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Orange juice and tomato contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Orange Juice Tomato
Thiamin 0.09 MG 0.037 MG
Riboflavin 0.03 MG 0.019 MG
Niacin 0.4 MG 0.594 MG
Pantothenic acid 0.19 MG 0.089 MG
Vitamin B6 0.04 MG 0.08 MG
Folate 30 UG 15 UG

Minerals

calcium

Orange juice and tomato contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Orange juice and tomato contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Orange juice and tomato contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and tomato has 237mg 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 tomato contain small amounts of myricetin.

Orange Juice Tomato
myricetin 0.05 mg 0.13 mg
Quercetin 0.25 mg 0.58 mg
kaempferol ~ 0.09 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, both orange juice and tomato contain significant amounts of lutein + zeaxanthin.

Orange Juice Tomato
beta-carotene 33 UG 449 UG
alpha-carotene 6 UG 101 UG
lutein + zeaxanthin 115 UG 123 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than tomato per 100 grams.

Orange Juice Tomato
alpha linoleic acid 0.011 G 0.003 G
Total 0.011 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, tomato has more linoleic acid than orange juice per 100 grams.

Orange Juice Tomato
linoleic acid 0.029 G 0.08 G
Total 0.029 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

Orange Juice g

()
Daily Values (%)

Tomato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food