Cherries vs. Orange

Nutrition comparison of Cherries and Orange


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

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

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

  • Both orange and cherries are high in dietary fiber.
  • Cherry is a great source of potassium.
  • Orange has more thiamin, niacin and folate.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of cherries and orange 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: Cherries (Cherries, sweet, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Orange src

Calories and Carbs

calories

Orange and cherries contain similar amounts of calories - orange has 46 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is similar to orange for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Orange
Protein 6% 6%
Carbohydrates 91% 91%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange and cherries contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Both orange and cherries are high in dietary fiber. Orange has 14% more dietary fiber than cherry - orange has 2.4g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Orange and cherries contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Orange and cherries contain similar amounts of protein - orange has 0.7g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both orange and cherries are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 543% more Vitamin C than cherry - orange has 45mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

Orange and cherries contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.

Vitamin E

Orange and cherries contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Cherries and orange contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Cherries Orange
Thiamin 0.027 MG 0.1 MG
Riboflavin 0.033 MG 0.04 MG
Niacin 0.154 MG 0.4 MG
Pantothenic acid 0.199 MG 0.25 MG
Vitamin B6 0.049 MG 0.051 MG
Folate 4 UG 17 UG

Minerals

calcium

Orange is a great source of calcium and it has 231% more calcium than cherry - orange has 43mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Orange and cherries contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 31% more potassium than orange - orange has 169mg of potassium per 100 grams and cherry has 222mg 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 cherries and orange contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cherries Orange
beta-carotene 38 UG 71 UG
lutein + zeaxanthin 85 UG 129 UG
alpha-carotene ~ 11 UG

Omega-3 and Omega-6

omega 3s

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

Cherries Orange
alpha linoleic acid 0.026 G 0.011 G
Total 0.026 G 0.011 G

omega 6s

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

Cherries Orange
linoleic acid 0.027 G 0.031 G
Total 0.027 G 0.031 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 Cherries or Orange .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Orange (Oranges, raw, Florida) .

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FAQ

Does orange or cherries contain more calories in 100 grams?
Orange and cherries contain similar amounts of calories - orange has 46 calories in 100g and cherry has 63 calories.

Does orange or cherries have more carbohydrates?
By weight, orange and cherries contain similar amounts of carbs - orange has 11.5g of carbs for 100g and cherry has 16g of carbohydrates.