Orange Juice vs. Broccoli
Nutrition comparison of Orange Juice and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and broccoli:
- Both orange juice and broccoli are high in Vitamin C.
- Broccoli has 3.9 times less sugar than orange juice.
- Broccoli has more riboflavin, pantothenic acid and Vitamin B6.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and broccoli contain similar amounts of calories - orange juice has 45 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Orange juice has a macronutrient ratio of 6:90:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 90% | 65% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and broccoli contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 12 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 3.9 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 303% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both orange juice and broccoli are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both orange juice and broccoli are high in Vitamin C. Broccoli has 78% more Vitamin C than orange juice - orange juice has 50mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 210% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Orange juice and broccoli contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 1015 times more Vitamin K than orange juice - orange juice has 0.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid and Vitamin B6. Both orange juice and broccoli contain significant amounts of thiamin, niacin and folate.
| Orange Juice | Broccoli | |
|---|---|---|
| Thiamin | 0.09 MG | 0.071 MG |
| Riboflavin | 0.03 MG | 0.117 MG |
| Niacin | 0.4 MG | 0.639 MG |
| Pantothenic acid | 0.19 MG | 0.573 MG |
| Vitamin B6 | 0.04 MG | 0.175 MG |
| Folate | 30 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 327% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 265% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 58% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and broccoli has 316mg 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 broccoli contain small amounts of myricetin.
| Orange Juice | Broccoli | |
|---|---|---|
| myricetin | 0.05 mg | 0.06 mg |
| Quercetin | 0.25 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 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 | Broccoli | |
|---|---|---|
| beta-carotene | 33 UG | 361 UG |
| alpha-carotene | 6 UG | 25 UG |
| lutein + zeaxanthin | 115 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.0215 G |
| Total | 0.011 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and broccoli contain small amounts of linoleic acid.
| Orange Juice | Broccoli | |
|---|---|---|
| linoleic acid | 0.029 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.029 G | 0.055 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 Broccoli (Broccoli, raw) .
Orange Juice g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Orange juice and broccoli contain similar amounts of calories - orange juice has 45 calories in 100g and broccoli has 34 calories.
Does orange juice or broccoli have more carbohydrates?
By weight, orange juice and broccoli contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does orange juice or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 60% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and broccoli has 316mg of potassium.