Orange Juice vs. White Sugar
Nutrition comparison of Orange Juice and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and white sugar:
- Orange juice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange juice has signficantly more potassium than white sugar.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and orange juice has 88% less calories than white sugar - orange juice has 45 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, orange juice is heavier in protein, lighter in carbs and heavier in fat compared to white sugar per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | White Sugar | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 90% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and orange juice has 90% less carbohydrates than white sugar - orange juice has 10.4g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than white sugar - orange juice has 0.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and orange juice has 92% less sugar than white sugar - orange juice has 8.4g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Orange juice has more protein than white sugar - orange juice has 0.7g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both orange juice and white sugar are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than white sugar - orange juice has 50mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than white sugar - orange juice has 10ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Orange juice and white sugar contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Orange juice and white sugar contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both orange juice and white sugar contain significant amounts of riboflavin.
| Orange Juice | White Sugar | |
|---|---|---|
| Thiamin | 0.09 MG | ~ |
| Riboflavin | 0.03 MG | 0.019 MG |
| Niacin | 0.4 MG | ~ |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.04 MG | ~ |
| Folate | 30 UG | ~ |
Minerals
calcium
Orange juice has 1000% more calcium than white sugar - orange juice has 11mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Orange juice and white sugar contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Orange juice has signficantly more potassium than white sugar - orange juice has 200mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 White Sugar (Sugar, granulated) .
Orange Juice g
()
|
Daily Values (%) |
White Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 orange juice or white sugar contain more calories in 100 grams?White sugar is high in calories and orange juice has 90% less calories than white sugar - orange juice has 45 calories in 100g and white sugar has 387 calories.
Does orange juice or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and orange juice has 90% fewer carbohydrates than white sugar - orange juice has 10.4g of carbs for 100g and white sugar has 100g of carbohydrates.