Cheese vs. Orange Juice
Nutrition comparison of Cheese and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and orange juice:
- Cheese has 79 times less carbohydrates than orange juice.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Orange juice has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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
Cheese is high in calories and orange juice has 88% less calories than cheese - orange juice has 45 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Cheese has a macronutrient ratio of 25:0:75 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Orange Juice | |
|---|---|---|
| Protein | 25% | 6% |
| Carbohydrates | ~ | 90% |
| Fat | 75% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 79 times less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than cheese - orange juice has 0.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 32 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and orange juice has 100% less saturated fat than cheese - orange juice has 0.02g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Orange juice has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than cheese - orange juice has 50mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 16 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than orange juice - cheese has 21iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and cheese contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Orange juice and cheese contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and orange juice contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Orange Juice | |
|---|---|---|
| Thiamin | 0.023 MG | 0.09 MG |
| Riboflavin | 0.318 MG | 0.03 MG |
| Niacin | 0.114 MG | 0.4 MG |
| Pantothenic acid | 0.249 MG | 0.19 MG |
| Vitamin B6 | 0.061 MG | 0.04 MG |
| Folate | 13 UG | 30 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 58 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Orange juice and cheese contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Orange juice has 135% more potassium than cheese - orange juice has 200mg of potassium per 100 grams and cheese has 85mg 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, both cheese and orange juice contain significant amounts of beta-carotene.
| Cheese | Orange Juice | |
|---|---|---|
| beta-carotene | 56 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Cheese | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.011 G |
| Total | 0.332 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than orange juice per 100 grams.
| Cheese | Orange Juice | |
|---|---|---|
| linoleic acid | 0.532 G | 0.029 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and orange juice has 90% less calories than cheese - orange juice has 45 calories in 100g and cheese has 384 calories.
Does orange juice or cheese have more carbohydrates?
By weight, cheese has 79 times fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does orange juice or cheese contain more calcium?
Cheese is a rich source of calcium and it has 58 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and cheese has 659mg of calcium.