Beef vs. Orange Juice
Nutrition comparison of Cooked Beef and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and orange juice:
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange juice contains more folate.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) 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
Beef is high in calories and orange juice has 84% less calories than beef - beef has 277 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Beef has a macronutrient ratio of 38:0:62 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Orange Juice | |
|---|---|---|
| Protein | 38% | 6% |
| Carbohydrates | ~ | 90% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Orange juice has more dietary fiber than beef - orange juice has 0.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 35 times more protein than orange juice - beef has 25.4g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Beef is high in saturated fat and orange juice has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
trans fat
Orange juice has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and orange juice does not contain significant amounts.
cholesterol
Orange juice has less cholesterol than beef - beef has 88mg 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 beef - orange juice has 50mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and orange juice contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin D
Beef and orange juice contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Beef and orange juice contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Beef and orange juice contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange juice contains more folate. Both beef and orange juice contain significant amounts of thiamin.
| Beef | Orange Juice | |
|---|---|---|
| Thiamin | 0.051 MG | 0.09 MG |
| Riboflavin | 0.176 MG | 0.03 MG |
| Niacin | 4.537 MG | 0.4 MG |
| Pantothenic acid | 0.658 MG | 0.19 MG |
| Vitamin B6 | 0.336 MG | 0.04 MG |
| Folate | 11 UG | 30 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 218% more calcium than orange juice - beef has 35mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Beef is a great source of iron and it has 10 times more iron than orange juice - beef has 2.3mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Beef is a great source of potassium and it has 38% more potassium than orange juice - beef has 275mg of potassium per 100 grams and orange juice has 200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Beef | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.011 G |
| Total | 0.056 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than orange juice per 100 grams.
| Beef | Orange Juice | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.029 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Beef 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 beef or orange juice contain more calories in 100 grams?Beef is high in calories and orange juice has 80% less calories than beef - beef has 277 calories in 100g and orange juice has 45 calories.
Is beef or orange juice better for protein?
Beef is a fantastic source of protein and it has 35 times more protein than orange juice - beef has 25.4g of protein per 100 grams and orange juice has 0.7g of protein.
Does orange juice or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and beef has no carbs..