Orange vs. Strawberries

Nutrition comparison of Orange and Strawberries


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

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

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

  • Both strawberries and orange are high in Vitamin C.
  • Orange has more thiamin.
  • Orange is a great source of calcium.
Detailed nutritional comparison of orange and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Strawberries src

Calories and Carbs

calories

Strawberries and orange contain similar amounts of calories - strawberry has 32 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is heavier in carbs, lighter in fat and similar to strawberries for protein. Orange has a macronutrient ratio of 6:91:4 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Strawberries
Protein 6% 7%
Carbohydrates 91% 85%
Fat 4% 8%
Alcohol ~ ~

carbohydrates

Strawberries and orange contain similar amounts carbs - strawberry has 7.7g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.

dietary fiber

Strawberries and orange contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Strawberry has 46% less sugar than orange - strawberry has 4.9g of sugar per 100 grams and orange has 9.1g of sugar.



Protein

protein

Strawberries and orange contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both strawberries and orange are high in Vitamin C. Strawberry has 31% more Vitamin C than orange - strawberry has 58.8mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Strawberries and orange contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

Strawberries and orange contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

Strawberries and orange contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Strawberries
Thiamin 0.1 MG 0.024 MG
Riboflavin 0.04 MG 0.022 MG
Niacin 0.4 MG 0.386 MG
Pantothenic acid 0.25 MG 0.125 MG
Vitamin B6 0.051 MG 0.047 MG
Folate 17 UG 24 UG

Minerals

calcium

Orange is a great source of calcium and it has 169% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Strawberries and orange contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Strawberries and orange contain similar amounts of potassium - strawberry has 153mg 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,

Orange Strawberries
beta-carotene 71 UG 7 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 26 UG

Omega-3 and Omega-6

omega 3s

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

Orange Strawberries
alpha linoleic acid 0.011 G 0.065 G
Total 0.011 G 0.065 G

omega 6s

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

Orange Strawberries
linoleic acid 0.031 G 0.09 G
Total 0.031 G 0.09 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 (Oranges, raw, Florida) and Strawberries (Strawberries, raw) .

Orange g

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