Cherries vs. Orange
Nutrition comparison of Cherries and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and orange:
- Both orange and cherries are high in dietary fiber.
- Cherry is a great source of potassium.
- Orange has more thiamin, niacin and folate.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and cherries contain similar amounts of calories - orange has 46 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is similar to orange for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Orange | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and cherries contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both orange and cherries are high in dietary fiber. Orange has 14% more dietary fiber than cherry - orange has 2.4g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Orange and cherries contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Orange and cherries contain similar amounts of protein - orange has 0.7g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both orange and cherries are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 543% more Vitamin C than cherry - orange has 45mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Orange and cherries contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Orange and cherries contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Cherries and orange contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and folate. Both cherries and orange contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cherries | Orange | |
|---|---|---|
| Thiamin | 0.027 MG | 0.1 MG |
| Riboflavin | 0.033 MG | 0.04 MG |
| Niacin | 0.154 MG | 0.4 MG |
| Pantothenic acid | 0.199 MG | 0.25 MG |
| Vitamin B6 | 0.049 MG | 0.051 MG |
| Folate | 4 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 231% more calcium than cherry - orange has 43mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Orange and cherries contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 31% more potassium than orange - orange has 169mg of potassium per 100 grams and cherry has 222mg 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 cherries and orange contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cherries | Orange | |
|---|---|---|
| beta-carotene | 38 UG | 71 UG |
| lutein + zeaxanthin | 85 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than orange per 100 grams.
| Cherries | Orange | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.011 G |
| Total | 0.026 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and orange contain small amounts of linoleic acid.
| Cherries | Orange | |
|---|---|---|
| linoleic acid | 0.027 G | 0.031 G |
| Total | 0.027 G | 0.031 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.
Cherries g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 or cherries contain more calories in 100 grams?Orange and cherries contain similar amounts of calories - orange has 46 calories in 100g and cherry has 63 calories.
Does orange or cherries have more carbohydrates?
By weight, orange and cherries contain similar amounts of carbs - orange has 11.5g of carbs for 100g and cherry has 16g of carbohydrates.