Fresh orange juice vs peanut butter banana shake: calories and protein compared
Short answer: for fat loss pick peanut butter banana shake; for muscle gain peanut butter banana shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fresh orange juice | Peanut butter banana shake |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 106 kcal | 337 kcal |
| Protein | 2 g | 13 g |
| Carbs | 26 g | 39 g |
| Fat | 0 g | 16 g |
| Protein per 100 kcal | 2.1 g | 3.7 g |
| Calories from fat | 0% | 41% |
What the numbers say
- Peanut butter banana shake has 231 kcal more a serving than fresh orange juice. One serving of peanut butter banana shake has the calories of about 3.2 servings of fresh orange juice.
- Peanut butter banana shake has more protein: 13 g vs 2 g.
- For protein per calorie, peanut butter banana shake wins with 3.7 g per 100 kcal.
- They suit different diets: fresh orange juice is vegan and peanut butter banana shake is vegetarian.
Which to pick
- Losing fat: Peanut butter banana shake, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut butter banana shake, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.