Pasta vs. Orange Juice
Nutrition comparison of Pasta and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and orange juice:
- Orange juice is an excellent source of Vitamin C.
- Pasta has 68% less sugar than orange juice.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) 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
Pasta is high in calories and orange juice has 88% less calories than pasta - orange juice has 45 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to orange juice for fat. Pasta has a macronutrient ratio of 14:82:4 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Orange Juice | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 82% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and orange juice has 86% less carbohydrates than pasta - orange juice has 10.4g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 15 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Pasta has 68% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 17 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both orange juice and pasta are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than pasta - orange juice has 50mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than pasta - orange juice has 10ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Orange juice and pasta contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Orange juice and pasta contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Orange Juice | |
|---|---|---|
| Thiamin | 0.891 MG | 0.09 MG |
| Riboflavin | 0.4 MG | 0.03 MG |
| Niacin | 7.177 MG | 0.4 MG |
| Pantothenic acid | 0.431 MG | 0.19 MG |
| Vitamin B6 | 0.142 MG | 0.04 MG |
| Folate | 237 UG | 30 UG |
Minerals
calcium
Pasta has 91% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Orange juice and pasta contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and pasta has 223mg 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,
| Pasta | Orange Juice | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 115 UG |
| beta-carotene | ~ | 33 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Pasta | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.011 G |
| Total | 0.024 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than orange juice per 100 grams.
| Pasta | Orange Juice | |
|---|---|---|
| linoleic acid | 0.54 G | 0.029 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Pasta 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 orange juice or pasta contain more calories in 100 grams?Pasta is high in calories and orange juice has 90% less calories than pasta - orange juice has 45 calories in 100g and pasta has 371 calories.
Does orange juice or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and orange juice has 90% fewer carbohydrates than pasta - orange juice has 10.4g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does orange juice or pasta contain more iron?
Pasta is an abundant source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and pasta has 3.3mg of iron.