Orange vs. Orange Juice
Nutrition comparison of Orange and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and orange juice:
- Both orange juice and orange are high in Vitamin C.
- Orange is a great source of calcium and dietary fiber.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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
Orange juice and orange contain similar amounts of calories - orange juice has 45 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is similar to orange juice for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Orange Juice | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 91% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and orange contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 11 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Orange juice and orange contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Orange juice and orange contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both orange juice and orange are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both orange juice and orange are high in Vitamin C. Orange juice has 11% more Vitamin C than orange - orange juice has 50mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange juice and orange contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Orange juice and orange contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Orange juice and orange contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Both orange and orange juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Orange Juice | |
|---|---|---|
| Thiamin | 0.1 MG | 0.09 MG |
| Riboflavin | 0.04 MG | 0.03 MG |
| Niacin | 0.4 MG | 0.4 MG |
| Pantothenic acid | 0.25 MG | 0.19 MG |
| Vitamin B6 | 0.051 MG | 0.04 MG |
| Folate | 17 UG | 30 UG |
Minerals
calcium
Orange is a great source of calcium and it has 291% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Orange juice and orange contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange juice and orange contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and orange has 169mg 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, both orange and orange juice contain significant amounts of lutein + zeaxanthin.
| Orange | Orange Juice | |
|---|---|---|
| beta-carotene | 71 UG | 33 UG |
| alpha-carotene | 11 UG | 6 UG |
| lutein + zeaxanthin | 129 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Orange | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.011 G |
| Total | 0.011 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both orange and orange juice contain small amounts of linoleic acid.
| Orange | Orange Juice | |
|---|---|---|
| linoleic acid | 0.031 G | 0.029 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Orange 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 orange contain more calories in 100 grams?Orange juice and orange contain similar amounts of calories - orange juice has 45 calories in 100g and orange has 46 calories.
Does orange juice or orange have more carbohydrates?
By weight, orange juice and orange contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and orange has 11.5g of carbohydrates.