Oats vs. Orange Juice
Nutrition comparison of Oats and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and orange juice:
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Orange juice has 49.7 times less saturated fat than oat.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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
Oat is high in calories and orange juice has 88% less calories than oat - orange juice has 45 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to orange juice per calorie. Oats has a macronutrient ratio of 17:67:16 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Orange Juice | |
|---|---|---|
| Protein | 17% | 6% |
| Carbohydrates | 67% | 90% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and orange juice has 84% less carbohydrates than oat - orange juice has 10.4g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 52 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 23 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Orange juice has 49.7 times less saturated fat than oat - orange juice has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than oat - orange juice has 50mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than oat - orange juice has 10ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Orange juice and oats contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Orange juice and oats contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both oats and orange juice contain significant amounts of folate.
| Oats | Orange Juice | |
|---|---|---|
| Thiamin | 0.763 MG | 0.09 MG |
| Riboflavin | 0.139 MG | 0.03 MG |
| Niacin | 0.961 MG | 0.4 MG |
| Pantothenic acid | 1.349 MG | 0.19 MG |
| Vitamin B6 | 0.119 MG | 0.04 MG |
| Folate | 56 UG | 30 UG |
Minerals
calcium
Oat is a great source of calcium and it has 391% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 22 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 115% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Oats | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.011 G |
| Total | 0.111 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than orange juice per 100 grams.
| Oats | Orange Juice | |
|---|---|---|
| linoleic acid | 2.424 G | 0.029 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and orange juice has 90% less calories than oat - orange juice has 45 calories in 100g and oat has 389 calories.
Does orange juice or oats have more carbohydrates?
By weight, oat is high in carbohydrates and orange juice has 80% fewer carbohydrates than oat - orange juice has 10.4g of carbs for 100g and oat has 66.3g of carbohydrates.
Does orange juice or oats contain more iron?
Oat is an abundant source of iron and it has 22 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and oat has 4.7mg of iron.
Does orange juice or oats contain more potassium?
Oat is a rich source of potassium and it has 120% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and oat has 429mg of potassium.