Orange vs. Chicken Breast
Nutrition comparison of Orange and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and chicken breast:
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange contains more folate.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and orange has 72% less calories than chicken breast - orange has 46 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Orange has a macronutrient ratio of 6:91:4 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Chicken Breast | |
|---|---|---|
| Protein | 6% | 79% |
| Carbohydrates | 91% | ~ |
| Fat | 4% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than chicken breast - orange has 2.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than orange - orange has 9.1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 43 times more protein than orange - orange has 0.7g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Orange and chicken breast contain similar amounts of saturated fat - orange has 0.03g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Orange has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than chicken breast - orange has 45mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Orange and chicken breast contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than orange - chicken breast has 5iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and chicken breast contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and orange contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange contains more folate. Both orange and chicken breast contain significant amounts of thiamin.
| Orange | Chicken Breast | |
|---|---|---|
| Thiamin | 0.1 MG | 0.07 MG |
| Riboflavin | 0.04 MG | 0.114 MG |
| Niacin | 0.4 MG | 13.712 MG |
| Pantothenic acid | 0.25 MG | 0.965 MG |
| Vitamin B6 | 0.051 MG | 0.6 MG |
| Folate | 17 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Orange is a great source of calcium and it has 187% more calcium than chicken breast - orange has 43mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 10 times more iron than orange - orange has 0.09mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 51% more potassium than orange - orange has 169mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than orange per 100 grams.
| Orange | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.011 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than orange per 100 grams.
| Orange | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.031 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.031 G | 0.65 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 (Oranges, raw, Florida) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Orange g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 or chicken breast contain more calories in 100 grams?Chicken breast is high in calories and orange has 70% less calories than chicken breast - orange has 46 calories in 100g and chicken breast has 165 calories.
Is orange or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 43 times more protein than orange - orange has 0.7g of protein per 100 grams and chicken breast has 31g of protein.
Does orange or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and chicken breast has no carbs..