Orange Juice vs. Raspberries
Nutrition comparison of Orange Juice and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and raspberries:
- Both raspberries and orange juice are high in Vitamin C.
- Orange juice has more thiamin.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and orange juice contain similar amounts of calories - raspberry has 52 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is heavier in carbs, lighter in fat and similar to raspberries for protein. Orange juice has a macronutrient ratio of 6:90:4 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Raspberries | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 90% | 82% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and orange juice contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 31 times more dietary fiber than orange juice - raspberry has 6.5g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Raspberries and orange juice contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Raspberries and orange juice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both raspberries and orange juice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both raspberries and orange juice are high in Vitamin C. Orange juice has 91% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Raspberries and orange juice contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Raspberries and orange juice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Raspberries and orange juice contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin. Both orange juice and raspberries contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Juice | Raspberries | |
|---|---|---|
| Thiamin | 0.09 MG | 0.032 MG |
| Riboflavin | 0.03 MG | 0.038 MG |
| Niacin | 0.4 MG | 0.598 MG |
| Pantothenic acid | 0.19 MG | 0.329 MG |
| Vitamin B6 | 0.04 MG | 0.055 MG |
| Folate | 30 UG | 21 UG |
Minerals
calcium
Raspberry has 127% more calcium than orange juice - raspberry has 25mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Raspberry has 245% more iron than orange juice - raspberry has 0.69mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has 32% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and orange juice has 200mg 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,
| Orange Juice | Raspberries | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 1.05 mg |
| kaempferol | ~ | 0.06 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 raspberries contain significant amounts of lutein + zeaxanthin.
| Orange Juice | Raspberries | |
|---|---|---|
| beta-carotene | 33 UG | 12 UG |
| alpha-carotene | 6 UG | 16 UG |
| lutein + zeaxanthin | 115 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.126 G |
| Total | 0.011 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Raspberries | |
|---|---|---|
| linoleic acid | 0.029 G | 0.249 G |
| Total | 0.029 G | 0.249 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 Raspberries (Raspberries, raw) .
Orange Juice g
()
|
Daily Values (%) |
Raspberries 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 raspberries or orange juice contain more calories in 100 grams?Raspberries and orange juice contain similar amounts of calories - raspberry has 52 calories in 100g and orange juice has 45 calories.
Does raspberries or orange juice have more carbohydrates?
By weight, raspberries and orange juice contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and orange juice has 10.4g of carbohydrates.