Apple Juice vs. Orange Juice
Nutrition comparison of Apple Juice and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and orange juice:
- Orange juice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and apple juice contain similar amounts of calories - orange juice has 45 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and similar to orange juice for fat. Apple juice has a macronutrient ratio of 1:97:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Orange Juice | |
|---|---|---|
| Protein | 1% | 6% |
| Carbohydrates | 97% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and apple juice contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Orange juice and apple juice contain similar amounts of dietary fiber - orange juice has 0.2g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Orange juice and apple juice contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Orange juice and apple juice contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both orange juice and apple juice are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 54 times more Vitamin C than apple juice - orange juice has 50mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than apple juice - orange juice has 10ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Orange juice and apple juice contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Orange juice and apple juice contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple juice and orange juice contain significant amounts of riboflavin.
| Apple Juice | Orange Juice | |
|---|---|---|
| Thiamin | 0.021 MG | 0.09 MG |
| Riboflavin | 0.017 MG | 0.03 MG |
| Niacin | 0.073 MG | 0.4 MG |
| Pantothenic acid | 0.049 MG | 0.19 MG |
| Vitamin B6 | 0.018 MG | 0.04 MG |
| Folate | ~ | 30 UG |
Minerals
calcium
Orange juice and apple juice contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Orange juice and apple juice contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Orange juice has 98% more potassium than apple juice - orange juice has 200mg of potassium per 100 grams and apple juice has 101mg 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 apple juice and orange juice contain small amounts of myricetin.
| Apple Juice | Orange Juice | |
|---|---|---|
| myricetin | 0.01 mg | 0.05 mg |
| Quercetin | 0.58 mg | 0.25 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,
| Apple Juice | Orange Juice | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 115 UG |
| beta-carotene | ~ | 33 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple juice and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Apple Juice | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.011 G |
| Total | 0.007 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and orange juice contain small amounts of linoleic acid.
| Apple Juice | Orange Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.029 G |
| Total | 0.033 G | 0.029 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Apple Juice g
()
|
Daily Values (%) |
Orange Juice 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 % |
|
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 orange juice or apple juice contain more calories in 100 grams?Orange juice and apple juice contain similar amounts of calories - orange juice has 45 calories in 100g and apple juice has 46 calories.
Does orange juice or apple juice have more carbohydrates?
By weight, orange juice and apple juice contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and apple juice has 11.3g of carbohydrates.