Orange vs. Strawberries
Nutrition comparison of Orange and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and strawberries:
- Both strawberries and orange are high in Vitamin C.
- Orange has more thiamin.
- Orange is a great source of calcium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and orange contain similar amounts of calories - strawberry has 32 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in carbs, lighter in fat and similar to strawberries for protein. Orange has a macronutrient ratio of 6:91:4 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Strawberries | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 91% | 85% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and orange contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Strawberries and orange contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Strawberry has 46% less sugar than orange - strawberry has 4.9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Strawberries and orange contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both strawberries and orange are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both strawberries and orange are high in Vitamin C. Strawberry has 31% more Vitamin C than orange - strawberry has 58.8mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Strawberries and orange contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Strawberries and orange contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Strawberries and orange contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin. Both orange and strawberries contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Strawberries | |
|---|---|---|
| Thiamin | 0.1 MG | 0.024 MG |
| Riboflavin | 0.04 MG | 0.022 MG |
| Niacin | 0.4 MG | 0.386 MG |
| Pantothenic acid | 0.25 MG | 0.125 MG |
| Vitamin B6 | 0.051 MG | 0.047 MG |
| Folate | 17 UG | 24 UG |
Minerals
calcium
Orange is a great source of calcium and it has 169% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Strawberries and orange contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Strawberries and orange contain similar amounts of potassium - strawberry has 153mg 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,
| Orange | Strawberries | |
|---|---|---|
| beta-carotene | 71 UG | 7 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.065 G |
| Total | 0.011 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than orange per 100 grams.
| Orange | Strawberries | |
|---|---|---|
| linoleic acid | 0.031 G | 0.09 G |
| Total | 0.031 G | 0.09 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 Strawberries (Strawberries, raw) .
Orange g
()
|
Daily Values (%) |
Strawberries 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 % |
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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 % |
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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 % |
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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 strawberries or orange contain more calories in 100 grams?Strawberries and orange contain similar amounts of calories - strawberry has 32 calories in 100g and orange has 46 calories.
Does strawberries or orange have more carbohydrates?
By weight, strawberries and orange contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.