Pasta vs. Orange Juice

Nutrition comparison of Pasta and Orange Juice


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

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

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

  • Orange juice is an excellent source of Vitamin C.
  • Pasta has 68% less sugar than orange juice.
  • Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pasta is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) 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 Pasta src
Image of Orange Juice src

Calories and Carbs

calories

Pasta is high in calories and orange juice has 88% less calories than pasta - orange juice has 45 calories per 100 grams and pasta has 371 calories.

For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to orange juice for fat. Pasta has a macronutrient ratio of 14:82:4 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Orange Juice
Protein 14% 6%
Carbohydrates 82% 90%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and orange juice has 86% less carbohydrates than pasta - orange juice has 10.4g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.

dietary fiber

Pasta is an excellent source of dietary fiber and it has 15 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.

sugar

Pasta has 68% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and pasta has 2.7g of sugar.

Protein

protein

Pasta is an excellent source of protein and it has 17 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and pasta has 13g of protein.

Fat

saturated fat

Both orange juice and pasta are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.

Vitamins

Vitamin C

Orange juice is an excellent source of Vitamin C and it has more Vitamin C than pasta - orange juice has 50mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Orange juice has more Vitamin A than pasta - orange juice has 10ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Orange juice and pasta contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.

Vitamin K

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

The B Vitamins

Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pasta Orange Juice
Thiamin 0.891 MG 0.09 MG
Riboflavin 0.4 MG 0.03 MG
Niacin 7.177 MG 0.4 MG
Pantothenic acid 0.431 MG 0.19 MG
Vitamin B6 0.142 MG 0.04 MG
Folate 237 UG 30 UG

Minerals

calcium

Pasta has 91% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and pasta has 21mg of calcium.

iron

Pasta is an excellent source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and pasta has 3.3mg of iron.

potassium

Orange juice and pasta contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and pasta has 223mg 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,

Pasta Orange Juice
lutein + zeaxanthin 18 UG 115 UG
beta-carotene ~ 33 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Pasta Orange Juice
alpha linoleic acid 0.024 G 0.011 G
Total 0.024 G 0.011 G

omega 6s

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

Pasta Orange Juice
linoleic acid 0.54 G 0.029 G
Total 0.54 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 Pasta or Orange Juice .

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

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G Water G
G Starch G
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FAQ

Does orange juice or pasta contain more calories in 100 grams?
Pasta is high in calories and orange juice has 90% less calories than pasta - orange juice has 45 calories in 100g and pasta has 371 calories.

Does orange juice or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and orange juice has 90% fewer carbohydrates than pasta - orange juice has 10.4g of carbs for 100g and pasta has 74.7g of carbohydrates.

Does orange juice or pasta contain more iron?
Pasta is an abundant source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and pasta has 3.3mg of iron.