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.
Detailed nutritional comparison of orange juice and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Orange Juice src
Image of Sweet Potatoes src

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 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 Sweet Potatoes .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.