Orange juice vs Orange
The honest answer to “is juice as good as the fruit?”: not quite, and it’s the fibre. A whole orange keeps its fibre and fills you up on fewer calories; juice presses the fibre out, leaving the same sugars in a quick-drinking, less filling form. Same sweetness — the fruit’s fibre is what juice loses.
Orange juice and Orange, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Orange juice · per 100 g | Orange · per 100 g | |
|---|---|---|
| Calories | 45 | 47 |
| Protein | 0.7 g | 0.9 g |
| Fat | 0.2 g | 0.1 g |
| Carbs | 10.4 g | 11.8 g |
| Fiber | 0.2 g | 2.4 g |
| Sugars | 8.4 g | 9.4 g |
| Sodium | 1 mg | 0 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 11 mg | 40 mg |
| Folate | 30 µg | 30 µg |
| Iron | 0.2 mg | 0.1 mg |
| Magnesium | 11 mg | 10 mg |
| Niacin | 0.4 mg | 0.3 mg |
| Phosphorus | 17 mg | 14 mg |
| Potassium | 200 mg | 181 mg |
| Riboflavin | 0 mg | 0 mg |
| Thiamin | 0.1 mg | 0.1 mg |
| Vitamin A | 10 µg | 11 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0 mg | 0.1 mg |
| Vitamin C | 50 mg | 53.2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0 mg | 0.2 mg |
| Vitamin K | 0.1 µg | 0 µg |
| Zinc | 0.1 mg | 0.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Orange juice or Orange better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.