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Apple Juice vs. Orange juice | An in-depth comparison

    Apple Juice vs. Orange juice

    When it comes to juicing, apple and orange are the most common ingredients you can look for. In terms of popularity, these two will probably catch the same spot.

    Apple juice vs. orange juice has been a hot debate for health enthusiasts and juice lovers for quite a long time. You will find both health benefits and certain drawbacks to these two juice varieties. 

    So, let’s give it a thorough comparison and put an end to this discussion.

    Apple juice vs. orange juice | The nutritional differences

    In terms of nutritional values, both apple and orange juice share a decent amount of calories, dietary fiber, protein, calcium, iron, etc. However, there are differences too. For example, orange juice is high in vitamin C compared to apple juice. On the other hand, apple juice contains more carbohydrates than orange juice.

    Now, let’s have a broad overview of different nutritions in both apple and orange juice through these tables.

    Vitamins

    ElementsOrange juiceApple JuiceQuantity
    Vitamin A0.01 mgNot significant
    Vitamin B1/ Thiamine0.09 mg0.021 mg
    Vitamin B2/ Riboflavin0.03 mg0.017 mg
    Vitamin B3/ Niacin0.4 mg0.073 mgFor per 100 grams each 
    Vitamin B5/ Panthothenic acid0.19 mg0.049 mg
    Vitamin B6/ Pyridoxine0.04 mg0.018 mg
    Vitamin C50 mg0.9 mg
    Vitamin E0.04 mg0.01 mg
    Vitamin K0.001Not significant

    Notable findings from this table: Orange juice is full of vitamin C. It has 54 times more VC compared to apple juice. In the case of vitamin A, orange juice wins the race though the amount is not that significant.  

    Minerals

    ElementsOrange JuiceApple JuiceQuantity
    Calcium11 mg8 mg
    Iron0.2 mg0.12 mg
    Potassium200 mg101 mgFor per 100 grams each 
    Magnesium 11 mg5  mg
    Sodium1 mg4 mg
    Zink0.1 mg0.02 mg

    Notable findings from this table: Orange juice is 98% more potassium-rich than apple juice. In terms of minerals, orange juice is better compared to apple juice.

    Calories and Carbohydrates

    ElementsOrange JuiceApple JuiceQuantity
    Calories4546For per 100 grams each 
    Carbohydrates10.4 g11.3 g

    Notable findings from this table: You will get a similar amount of calories from both apple and orange juice.

    Fat and Protein

    ElementsOrange JuiceApple JuiceQuantity
    Fat0.02 g0.02 g
    Omega 3s (Fatty acid)0.011 g0.007 gFor per 100 grams each 
    Omega 6s (Fatty acid)0.029 g0.033 g
    Protein0.7 g0.1 g

    Notable findings from this table: There is a similar amount of saturated fat and protein in apple and orange juice. 

    Antioxidants

    ElementsOrange JuiceApple JuiceQuantity
    Flavonoid0.15 mg0.295 mgFor per 100 grams each 
    Carotenoid0.154 mg0.016 mg

    Apple juice vs. Orange juice | The pH level and sugar content

    Apple juice vs. Orange juice | The pH level and sugar content

    The pH level of a juice is crucial as it influences the flavor, consistency, and shelf life. In normal conditions, fruit juice shows a low pH value ranging from 2.0 to 4.5 because of the organic acids found in different fruits.

    A proper pH value maintains the consistency and quality of the juice. 

    The pH value of orange juice is 3.5, which is acidic. Citric, a weak acid found in oranges, is the reason behind this pH value. Now, what does this signify? 

    A lower pH value means higher acidity. Orange and lemon create high acidic juice. Acidic substances are potentially erosive, and excess intake may contribute to tooth decay in some extant. 

    Also, very acidic beverages may trigger acid reflux or GERD symptoms. People sensitive to acid reflux may face uncomfortable symptoms like regurgitation or heartburn.  

    The pH value of apple juice also ranges from 3.48 to 3.69, similar to orange juice. So, in terms of acidity, apple and orange juice both will fall into the same category.  

    The sugar content of orange juice is somewhat similar to apple juice. For a daily value of 248 grams each, orange juice will contain 21g of sugar and apple juice 24g. 

    High sugar content in juice may cause diabetes and other health issues. However, apple juice is a bit high in calories and sugar compared to orange juice. Limited consumption is, therefore, better for avoiding any sugar-related health issues.  

    The Taste factor

    The taste of a juice is dependent on an individual’s taste buds. However, most people prefer the taste of apple juice instead of orange juice. 

    Apple juice features a lot of flavors and comes in different versions of it like apple cider, cloudy apple juice, etc. For some individuals, it’s a better summer juice since the flavor isn’t as intense as orange. Also, some like it because apple has more of a sweet taste while orange juice taste’s dry and bitter in comparison. 

    Apple juice – The pros and cons

    Apple juice - The pros and cons

    The Goods

    • It’s rich in healthy antioxidants.
    • Reduce the risk of dehydration since it’s 88% water.
    • Cloudy apple juice contains a significant amount of plant compounds (polyphenols) that help to prevent inflammation and reduce oxidative damage.
    • Protect your body from the oxidation of LDL or bad cholesterol. In other words, it reduces the chances of heart disease.
    • Apple juice includes malic acid, which is ideal for boosting your body’s digestive system. It aids liver function too.

    The Bads

    • Excessive intake of apple juice may cause weight gain. A 240-ml serving features 114 calories.
    • Apple juice is somewhat low in vitamins and minerals as it doesn’t fulfill at least 10% of the RDI (reference daily intake) being a micronutrient drink. 
    • Apple juice is also high in sugar and comparatively low in dietary fiber. A 240-ml or one cup of serving contributes only 0.5 grams of fiber, whether the drink is cloudy or clear.
    • It’s an acidic beverage with lower pH levels, therefore facilitating tooth decay on a daily consumption.

    Orange juice – The pros and cons

    Orange juice - The pros and cons

    The Goods

    • Orange juice is an excellent source of vitamin C. It’s also full of carbs and minerals. Vitamin C-rich juices like this, help improve your immune system and promote bone formation and wound healing.
    • Orange juice also has a handful amount of folate and mineral potassium which regulate blood pressure and supports fetal growth.
    • It’s high in antioxidants, which are essential for the prevention of oxidative damage.
    • Orange juice provides a high amount of potassium citrate. This nutrient reduces the risk of kidney stone formation.
    • Orange juice that includes pulp is a good source of fiber which improves the digestive system of your body and reduce the risk of potential heart diseases, diabetes, etc.  

    The Bads

    • Just like apple juice, orange juice is also high in sugar and calories with low fiber content. Therefore, excess intake will cause weight gain. 

    Apple Juice vs. Orange Juice | The Myths and Facts 

    Apple Juice vs. Orange Juice | The Myths and Facts 

    Juicing leads to many myths that people tend to believe and act according to it. However, it’s crucial to have complete knowledge of things that you are relying on to have a health benefit. So, let’s break down some myths surrounding apple and orange juice to have a clear conception of the topic. 

    Myth: 

    Vitamin C is all you need to support the immune system. So, rely solely on orange juice.

    The truth: 

    It’s not the case. Vitamin C alone isn’t enough to support your immune system as its complex nature requires other nutrients like vitamin D, potassium, folate, etc.

    Myth: 

    Juicing is not a good way to get hydrated

    The truth: 

    Moderate consumption of orange/apple juice is a great way to be hydrated, as beverages like this provide enough fluids and electrolytes on your way to hydration.

    Myth: 

    Sugar content in fruit juices, like apples and oranges, is the main reason behind weight gaining.

    The truth:

    Sugar is not the main culprit for your weight gain according to WHO (World Health Organisation) excess calorie is more responsible than dietary sugars from fruit juices.

    The Bottom Line | Should there be any debate regarding this topic? 

    Apple and orange juice are both common and popular beverages around the globe. However, depending on their nutritional values and other factors like taste, shelf-life, and downsides, you can compare these drinks and make one the winner. 

    From our above discussions, we can clearly tell that orange juice has more nutritional value than apple juice. Though, in terms of taste, apple juice has higher popularity. You can also see there both apple and orange juice share similar downsides when it comes to diabetes or weight gaining. 

    So, different perspectives put different priorities, and both these juices can fulfill those areas according to their nature or formation.  

    Though the debate continues, it’s crucial to look for what your health demands, and in the end, you should go for the right one. 

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