Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and whey protein powder:
Whey protein powder is high in calories and orange has 87% less calories than whey protein powder - orange has 46 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Orange has a macronutrient ratio of 6:91:4 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Whey Protein Powder | |
|---|---|---|
| Protein | 6% | 89% |
| Carbohydrates | 91% | 7% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
Orange and whey protein powder contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both orange and whey protein powder are high in dietary fiber. Whey protein powder has 29% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than orange - orange has 9.1g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 110 times more protein than orange - orange has 0.7g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both orange and whey protein powder are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Orange has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and orange does not contain significant amounts.
Orange is an excellent source of Vitamin C and it has more Vitamin C than whey protein powder - orange has 45mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Orange has more Vitamin A than whey protein powder - orange has 11ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Orange and whey protein powder contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, orange contains more pantothenic acid. Both orange and whey protein powder contain significant amounts of folate.
| Orange | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.1 MG | 0.609 MG |
| Riboflavin | 0.04 MG | 2.017 MG |
| Niacin | 0.4 MG | 1.136 MG |
| Pantothenic acid | 0.25 MG | ~ |
| Vitamin B6 | 0.051 MG | 0.607 MG |
| Folate | 17 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both orange and whey protein powder are high in calcium. Whey protein powder has 991% more calcium than orange - orange has 43mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 11 times more iron than orange - orange has 0.09mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 196% more potassium than orange - orange has 169mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.034 G |
| Total | 0.011 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than orange per 100 grams.
| Orange | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.031 G | 0.264 G |
| Total | 0.031 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Orange g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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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 % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||