Orange Juice vs. Spinach
Nutrition comparison of Orange Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and spinach:
- Both spinach and orange juice are high in Vitamin C.
- Spinach has 19 times less sugar than orange juice.
- Spinach has 65% less carbohydrates than orange juice.
- Spinach has more riboflavin, Vitamin B6 and folate, however, orange juice contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 49% less calories than orange juice - spinach has 23 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Spinach | |
|---|---|---|
| Protein | 6% | 39% |
| Carbohydrates | 90% | 49% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 65% less carbohydrates than orange juice - spinach has 3.6g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than orange juice - spinach has 2.2g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Spinach has 19 times less sugar than orange juice - spinach has 0.42g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Spinach has 309% more protein than orange juice - spinach has 2.9g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both spinach and orange juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both spinach and orange juice are high in Vitamin C. Orange juice has 78% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 45 times more Vitamin A than orange juice - spinach has 469ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Spinach has 49 times more Vitamin E than orange juice - spinach has 2mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 4828 times more Vitamin K than orange juice - spinach has 482.9ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, orange juice contains more pantothenic acid. Both orange juice and spinach contain significant amounts of thiamin and niacin.
| Orange Juice | Spinach | |
|---|---|---|
| Thiamin | 0.09 MG | 0.078 MG |
| Riboflavin | 0.03 MG | 0.189 MG |
| Niacin | 0.4 MG | 0.724 MG |
| Pantothenic acid | 0.19 MG | 0.065 MG |
| Vitamin B6 | 0.04 MG | 0.195 MG |
| Folate | 30 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 800% more calcium than orange juice - spinach has 99mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Spinach is a great source of iron and it has 12 times more iron than orange juice - spinach has 2.7mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Spinach is an excellent source of potassium and it has 179% more potassium than orange juice - spinach has 558mg of potassium per 100 grams and orange juice has 200mg 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,
| Orange Juice | Spinach | |
|---|---|---|
| myricetin | 0.05 mg | 0.35 mg |
| Quercetin | 0.25 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 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,
| Orange Juice | Spinach | |
|---|---|---|
| beta-carotene | 33 UG | 5626 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.138 G |
| Total | 0.011 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and spinach contain small amounts of linoleic acid.
| Orange Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.029 G | 0.026 G |
| Total | 0.029 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Orange Juice or Spinach .
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) .
Orange Juice g
()
|
Daily Values (%) |
Spinach 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 % |
|
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 % |
|
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 spinach or orange juice contain more calories in 100 grams?Spinach has 50% less calories than orange juice - spinach has 23 calories in 100g and orange juice has 45 calories.
Is spinach or orange juice better for protein?
Spinach has 310% more protein than orange juice - spinach has 2.9g of protein per 100 grams and orange juice has 0.7g of protein.
Does spinach or orange juice have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than orange juice - spinach has 3.6g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does spinach or orange juice contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than orange juice - spinach has 99mg of calcium in 100 grams and orange juice has 11mg of calcium.
Does spinach or orange juice contain more potassium?
Spinach is a rich source of potassium and it has 180% more potassium than orange juice - spinach has 558mg of potassium in 100 grams and orange juice has 200mg of potassium.