Which Is a Better Source of Vitamin C and Antioxidants?

Orange juice and carrot juice each offer valuable nutrients, but these orange-hued beverages differ in the types and amounts they provide. While both contain antioxidants, orange juice delivers significantly more vitamin C and carrot juice is higher in vitamin A.

When it comes to vitamin C content, orange juice comes out on top:

• Orange juice: 71.2 milligrams in one cup
• Carrot juice: 20.4 milligrams in one cup

The actual amount of vitamin C in each beverage varies based on how the juice is produced, as vitamin C is sensitive to heat and light. For example, freshly squeezed orange juice generally has higher vitamin C levels than juice that has been pasteurized or stored for long periods of time.

But in general, drinking one glass of orange juice gets helps you meet or exceed your daily recommended intake of vitamin C. That’s not the case for carrot juice.

It can be difficult to compare antioxidant content between orange juice and carrot juice—neither is necessarily richer in antioxidants. Rather, orange juice and carrot juice contain different types of antioxidants that have different effects in your body.

Orange juice contains significant amounts of:

• Vitamin C: Studies have shown that vitamin C can help protect against oxidative stress, a phenomenon where cells are damaged by compounds called free radicals. Oxidative stress can lead to chronic disease.
• Citrus flavonoids: These plant compounds are found in all kinds of citrus fruits, including oranges, and they have antioxidant and anti-inflammatory properties. One of the main flavonoids in orange juice is hesperidin, which limits oxidative stress and supports heart and blood vessel health.

Carrot juice contains a smaller amount of vitamin C. But its main antioxidant boost comes from:

• Carotenoids: Carrots and carrot juice are great sources of beta-carotene, lutein, and alpha-carotene, which are antioxidants responsible for giving carrots their vivid orange hue. Diets high in carotenoids are associated with reduced oxidative stress, and some of these compounds can be converted into vitamin A to help support healthy eyes and immune function. Interestingly, some research suggests your body may absorb beta-carotene from carrot juice better than beta-carotene from raw carrots.

Overall, both orange juice and carrot juice provide beneficial antioxidants. Since one isn’t necessarily better than the other, choose whichever juice best aligns with your health goals or fills nutrient gaps in your diet.

The exact nutritional breakdown of carrot juice and orange juice depends on whether you’re making your own, or the type you’re buying at the grocery store. However, a typical 8-ounce serving of each juice usually contains the following:

 
100% Orange Juice (248 g)
100% Carrot Juice (240 g)

Calories
117
96

Carbohydrates
25.2 g
22.3 g

Sugar
20.3 g
9.4 g

Fiber
0.74 g
1.9 g

Fats
0.8 g
0.4 g

Protein
1.9 g
2.3 g

Vitamin C
71.2 mg
20.4 mg

Vitamin A
4.96 mcg RAE
2,290 mcg RAE

Potassium
451 mg
701 mg

Folate
74.4 mcg
9.6 mcg

Sodium
5 mg
158 mg

Orange juice is a convenient way to boost your vitamin C levels.

In addition to working as an antioxidant in the body, vitamin C supports immune function and is necessary for the synthesis of collagen, a structural protein that keeps skin, joints, and connective tissue strong.

Orange juice may also be a good choice if you’re looking to get more calcium and vitamin D in your diet. Many orange juice products are fortified with these nutrients, which work together to support bone health.

Carrot juice may be the right choice if you’re looking to add more vitamin A to your diet—getting enough vitamin A every day is linked to better immune function and a lower risk of eye conditions such as age-related macular degeneration.

Some research also suggests that carotenoids such as beta-carotene and lutein may boost skin health, protecting against sun damage and reducing wrinkles. Plus, these antioxidants protect cells from oxidative stress.

Carrots are also lower in natural sugars than oranges are, so they may be a better choice if you’re closely watching your carbohydrate or sugar intake.

Orange juice and carrot juice can both be nutritious additions to your diet, depending on your health goals. But since drinking juice can have some downsides, consider:

• Choosing 100% juice with no sugar added: Juices tend to be naturally higher in sugar than whole fruits or vegetables, so look for brands that have little or no sweeteners added.
• Keeping an eye on your portion size: A standard serving of juice is 4 to 8 ounces, but it’s easy to drink more if you aren’t measuring. Frequently consuming larger portions of juice can add more calories and sugar to your diet, which may contribute to gradual weight gain over time.
• Alternating between juices: If you enjoy both carrot and orange juice, consider keeping both on hand to get a mix of different vitamins and antioxidants.
• Incorporating fruits and vegetables: Whenever possible, aim to get vitamin C and antioxidants from a variety of whole fruits and vegetables, rather than focusing on juice alone.

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