Egg vs. Orange Juice
Nutrition comparison of Egg and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and orange juice:
- Egg has 13.4 times less carbohydrates than orange juice.
- Egg has 21.7 times less sugar than orange juice.
- Egg has more lutein + zeaxanthin than orange juice, however, orange juice contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange juice contains more niacin.
- Egg has signficantly more iron than orange juice.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Orange juice has 129.2 times less saturated fat than egg.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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
Egg is high in calories and orange juice has 69% less calories than egg - orange juice has 45 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Egg has a macronutrient ratio of 36:2:62 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Orange Juice | |
|---|---|---|
| Protein | 36% | 6% |
| Carbohydrates | 2% | 90% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 13.4 times less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than egg - orange juice has 0.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 21.7 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 16 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Orange juice has 129.2 times less saturated fat than egg - orange juice has 0.02g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and orange juice are low in trans fat - egg has 0.04g of trans fat per 100 grams and orange juice does not contain significant amounts.
cholesterol
Egg is high in cholesterol and orange juice has less cholesterol than egg - egg has 372mg 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 egg - orange juice has 50mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 15 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than orange juice - egg has 82iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and egg contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Orange juice and egg contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange juice contains more niacin. Both egg and orange juice contain significant amounts of thiamin and folate.
| Egg | Orange Juice | |
|---|---|---|
| Thiamin | 0.04 MG | 0.09 MG |
| Riboflavin | 0.457 MG | 0.03 MG |
| Niacin | 0.075 MG | 0.4 MG |
| Pantothenic acid | 1.533 MG | 0.19 MG |
| Vitamin B6 | 0.17 MG | 0.04 MG |
| Folate | 47 UG | 30 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 409% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Orange juice has 45% more potassium than egg - orange juice has 200mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than orange juice per 100 grams, however, orange juice contains more beta-carotene than egg per 100 grams.
| Egg | Orange Juice | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 115 UG |
| beta-carotene | ~ | 33 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than orange juice per 100 grams.
| Egg | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.011 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than orange juice per 100 grams.
| Egg | Orange Juice | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.029 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and orange juice has 70% less calories than egg - orange juice has 45 calories in 100g and egg has 143 calories.
Is orange juice or egg better for protein?
Egg is a fantastic source of protein and it has 16 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and egg has 12.6g of protein.
Does orange juice or egg have more carbohydrates?
By weight, egg has 13.4 times fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and egg has 0.72g of carbohydrates.