Orange Juice vs. Tomato
Nutrition comparison of Orange Juice and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and tomato:
- Both orange juice and tomato are high in Vitamin C.
- Orange juice has more thiamin.
- Tomato has 60% less calories than orange juice.
- Tomato has 63% less carbohydrates than orange juice.
- Tomato has 69% less sugar than orange juice.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 60% less calories than orange juice - orange juice has 45 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, orange juice is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Tomato | |
|---|---|---|
| Protein | 6% | 17% |
| Carbohydrates | 90% | 75% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 63% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Tomato has 500% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 69% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Orange juice and tomato contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both orange juice and tomato are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both orange juice and tomato are high in Vitamin C. Orange juice has 265% more Vitamin C than tomato - orange juice has 50mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 320% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Orange juice and tomato contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Orange juice and tomato contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin. Both orange juice and tomato contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Juice | Tomato | |
|---|---|---|
| Thiamin | 0.09 MG | 0.037 MG |
| Riboflavin | 0.03 MG | 0.019 MG |
| Niacin | 0.4 MG | 0.594 MG |
| Pantothenic acid | 0.19 MG | 0.089 MG |
| Vitamin B6 | 0.04 MG | 0.08 MG |
| Folate | 30 UG | 15 UG |
Minerals
calcium
Orange juice and tomato contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Orange juice and tomato contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Orange juice and tomato contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and tomato has 237mg 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 tomato contain small amounts of myricetin.
| Orange Juice | Tomato | |
|---|---|---|
| myricetin | 0.05 mg | 0.13 mg |
| Quercetin | 0.25 mg | 0.58 mg |
| kaempferol | ~ | 0.09 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 tomato contain significant amounts of lutein + zeaxanthin.
| Orange Juice | Tomato | |
|---|---|---|
| beta-carotene | 33 UG | 449 UG |
| alpha-carotene | 6 UG | 101 UG |
| lutein + zeaxanthin | 115 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Orange Juice | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Tomato | |
|---|---|---|
| linoleic acid | 0.029 G | 0.08 G |
| Total | 0.029 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Orange Juice g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Tomato has 60% less calories than orange juice - orange juice has 45 calories in 100g and tomato has 18 calories.
Does orange juice or tomato have more carbohydrates?
By weight, tomato has 60% fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and tomato has 3.9g of carbohydrates.