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.
Detailed nutritional comparison of orange juice 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 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.


Image of Orange Juice src
Image of Strawberries src

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 and similar to strawberries for protein and fat. Orange juice has a macronutrient ratio of 6:90:4 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Strawberries
Protein 6% 8%
Carbohydrates 90% 85%
Fat 4% 7%
Alcohol ~ ~

carbohydrates

Strawberries and orange juice contain similar amounts 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 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 Orange Juice or Strawberries .

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

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