Orange Juice vs. Strawberries
Nutrition comparison of Orange Juice and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and strawberries:
- Both strawberries and orange juice are high in Vitamin C.
- Orange juice has more thiamin.
- Strawberry has signficantly more dietary fiber than orange juice.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and orange juice contain similar amounts of calories - strawberry has 32 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is heavier in carbs, lighter in fat and similar to strawberries for protein. Orange juice has a macronutrient ratio of 6:90:4 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Strawberries | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 90% | 85% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and orange juice contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Strawberry has signficantly more dietary fiber than orange juice - strawberry has 2g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Strawberries and orange juice contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Strawberries and orange juice contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both strawberries and orange juice are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both strawberries and orange juice are high in Vitamin C. Strawberry has 18% more Vitamin C than orange juice - strawberry has 58.8mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Strawberries and orange juice contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Strawberries and orange juice contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Strawberries and orange juice contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin. Both orange juice and strawberries contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Juice | Strawberries | |
|---|---|---|
| Thiamin | 0.09 MG | 0.024 MG |
| Riboflavin | 0.03 MG | 0.022 MG |
| Niacin | 0.4 MG | 0.386 MG |
| Pantothenic acid | 0.19 MG | 0.125 MG |
| Vitamin B6 | 0.04 MG | 0.047 MG |
| Folate | 30 UG | 24 UG |
Minerals
calcium
Strawberries and orange juice contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Strawberries and orange juice contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has 31% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and orange juice has 200mg 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 strawberries contain small amounts of myricetin.
| Orange Juice | Strawberries | |
|---|---|---|
| myricetin | 0.05 mg | 0.04 mg |
| Quercetin | 0.25 mg | 1.11 mg |
| kaempferol | ~ | 0.5 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,
| Orange Juice | Strawberries | |
|---|---|---|
| beta-carotene | 33 UG | 7 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | 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 juice per 100 grams.
| Orange Juice | Strawberries | |
|---|---|---|
| linoleic acid | 0.029 G | 0.09 G |
| Total | 0.029 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) .
Orange Juice g
()
|
Daily Values (%) |
Strawberries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does strawberries or orange juice contain more calories in 100 grams?Strawberries and orange juice contain similar amounts of calories - strawberry has 32 calories in 100g and orange juice has 45 calories.
Does strawberries or orange juice have more carbohydrates?
By weight, strawberries and orange juice contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and orange juice has 10.4g of carbohydrates.