Orange Juice vs. Sweet Potatoes
Nutrition comparison of Orange Juice and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and sweet potatoes:
- Orange juice is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid and Vitamin B6, however, orange juice contains more folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice has 48% less calories than sweet potato - sweet potato has 86 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is similar to sweet potatoes for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Sweet Potatoes | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 90% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 48% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 14 times more dietary fiber than orange juice - sweet potato has 3g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Sweet potato has 50% less sugar than orange juice - sweet potato has 4.2g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Sweet potatoes and orange juice contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both sweet potatoes and orange juice are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 19 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 69 times more Vitamin A than orange juice - sweet potato has 709ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Sweet potatoes and orange juice contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Sweet potatoes and orange juice contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid and Vitamin B6, however, orange juice contains more folate. Both orange juice and sweet potatoes contain significant amounts of thiamin, riboflavin and niacin.
| Orange Juice | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.09 MG | 0.078 MG |
| Riboflavin | 0.03 MG | 0.061 MG |
| Niacin | 0.4 MG | 0.557 MG |
| Pantothenic acid | 0.19 MG | 0.8 MG |
| Vitamin B6 | 0.04 MG | 0.209 MG |
| Folate | 30 UG | 11 UG |
Minerals
calcium
Sweet potato has 173% more calcium than orange juice - sweet potato has 30mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Sweet potato has 205% more iron than orange juice - sweet potato has 0.61mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 69% more potassium than orange juice - sweet potato has 337mg 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, both orange juice and sweet potatoes contain small amounts of myricetin.
| Orange Juice | Sweet Potatoes | |
|---|---|---|
| myricetin | 0.05 mg | 0.03 mg |
| Quercetin | 0.25 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 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, sweet potato has more beta-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than sweet potato per 100 grams. Both orange juice and sweet potatoes contain small amounts of alpha-carotene.
| Orange Juice | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 33 UG | 8509 UG |
| alpha-carotene | 6 UG | 7 UG |
| lutein + zeaxanthin | 115 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Orange Juice | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and sweet potatoes contain small amounts of linoleic acid.
| Orange Juice | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.029 G | 0.013 G |
| Total | 0.029 G | 0.013 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Orange Juice g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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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 sweet potatoes or orange juice contain more calories in 100 grams?Orange juice has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and orange juice has 45 calories.
Does sweet potatoes or orange juice have more carbohydrates?
By weight, orange juice has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does sweet potatoes or orange juice contain more potassium?
Sweet potato is a rich source of potassium and it has 70% more potassium than orange juice - sweet potato has 337mg of potassium in 100 grams and orange juice has 200mg of potassium.