White Bread vs. Orange Juice
Nutrition comparison of White Bread and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and orange juice:
- Orange juice is an excellent source of Vitamin C.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) 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
White bread is high in calories and orange juice has 81% less calories than white bread - white bread has 238 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to orange juice per calorie. White bread has a macronutrient ratio of 18:74:8 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Orange Juice | |
|---|---|---|
| Protein | 18% | 6% |
| Carbohydrates | 74% | 90% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and orange juice has 76% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 45 times more dietary fiber than orange juice - white bread has 9.2g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
White bread and orange juice contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
White bread is a great source of protein and it has 14 times more protein than orange juice - white bread has 10.7g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both white bread and orange juice are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
trans fat
Both white bread and orange juice are low in trans fat - white bread has 0.03g of trans fat 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 white bread - orange juice has 50mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than white bread - orange juice has 10ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and orange juice contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
White bread and orange juice contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and orange juice contain significant amounts of Vitamin B6.
| White Bread | Orange Juice | |
|---|---|---|
| Thiamin | 0.51 MG | 0.09 MG |
| Riboflavin | 0.255 MG | 0.03 MG |
| Niacin | 4.455 MG | 0.4 MG |
| Pantothenic acid | 0.455 MG | 0.19 MG |
| Vitamin B6 | 0.08 MG | 0.04 MG |
| Folate | 127 UG | 30 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 61 times more calcium than orange juice - white bread has 684mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
White bread is an excellent source of iron and it has 23 times more iron than orange juice - white bread has 4.9mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has 57% more potassium than white bread - white bread has 127mg of potassium per 100 grams and orange juice has 200mg 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,
| White Bread | Orange Juice | |
|---|---|---|
| beta-carotene | 2 UG | 33 UG |
| lutein + zeaxanthin | 25 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| White Bread | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.011 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than orange juice per 100 grams.
| White Bread | Orange Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.029 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
White Bread 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 white bread or orange juice contain more calories in 100 grams?White bread is high in calories and orange juice has 80% less calories than white bread - white bread has 238 calories in 100g and orange juice has 45 calories.
Does white bread or orange juice have more carbohydrates?
By weight, white bread is high in carbohydrates and orange juice has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does white bread or orange juice contain more calcium?
White bread is a rich source of calcium and it has 61 times more calcium than orange juice - white bread has 684mg of calcium in 100 grams and orange juice has 11mg of calcium.
Does white bread or orange juice contain more iron?
White bread is an abundant source of iron and it has 23 times more iron than orange juice - white bread has 4.9mg of iron in 100 grams and orange juice has 0.2mg of iron.