Orange Juice vs. Beets
Nutrition comparison of Orange Juice and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and beets:
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Orange juice has more thiamin, however, beet contains more folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and beets contain similar amounts of calories - orange juice has 45 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, orange juice is lighter in protein, heavier in carbs and similar to beets for fat. Orange juice has a macronutrient ratio of 6:90:4 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Beets | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 90% | 83% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and beets contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 13 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Orange juice and beets contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Orange juice and beets contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both orange juice and beets are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 920% more Vitamin C than beet - orange juice has 50mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Orange juice and beets contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Orange juice and beets contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Orange juice and beets contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, however, beet contains more folate. Both orange juice and beets contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange Juice | Beets | |
|---|---|---|
| Thiamin | 0.09 MG | 0.031 MG |
| Riboflavin | 0.03 MG | 0.04 MG |
| Niacin | 0.4 MG | 0.334 MG |
| Pantothenic acid | 0.19 MG | 0.155 MG |
| Vitamin B6 | 0.04 MG | 0.067 MG |
| Folate | 30 UG | 109 UG |
Minerals
calcium
Orange juice and beets contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 300% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 63% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both orange juice and beets contain significant amounts of quercetin.
| Orange Juice | Beets | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
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 orange juice and beets contain significant amounts of beta-carotene.
| Orange Juice | Beets | |
|---|---|---|
| beta-carotene | 33 UG | 20 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than beet per 100 grams.
| Orange Juice | Beets | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.005 G |
| Total | 0.011 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and beets contain significant amounts of linoleic acid.
| Orange Juice | Beets | |
|---|---|---|
| linoleic acid | 0.029 G | 0.055 G |
| Total | 0.029 G | 0.055 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) .
Orange Juice g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Orange juice and beets contain similar amounts of calories - orange juice has 45 calories in 100g and beet has 43 calories.
Does orange juice or beets have more carbohydrates?
By weight, orange juice and beets contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and beet has 9.6g of carbohydrates.
Does orange juice or beets contain more potassium?
Beet is a rich source of potassium and it has 60% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and beet has 325mg of potassium.