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Cherry vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between cherries and oranges

  • Cherries have more vitamin A and copper, while oranges have more vitamin C and folate.
  • Oranges cover your daily need for vitamin C, 48% more than cherries.
  • Cherries contain 6 times more vitamin A than oranges. While cherries contain 1283IU of vitamin A, oranges contain only 225IU.
  • Cherries have a lower glycemic index. The glycemic index of cherries is 22, while the glycemic index of oranges is 45.

These are the specific foods used in this comparison Cherries, sour, red, raw and Oranges, raw, all commercial varieties.

Infographic

Cherry vs Orange infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cherry
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +220%
Contains more CopperCopper +131.1%
Contains more ZincZinc +42.9%
Contains more ManganeseManganese +348%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~181mg
~equal in Phosphorus ~14mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cherry
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Orange
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +481.8%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +432%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more FolateFolate +275%
Contains more CholineCholine +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cherry Orange DV% diff.
Vitamin C 10mg 53.2mg 48%
Copper 0.104mg 0.045mg 7%
Folate 8µg 30µg 6%
Vitamin A 64µg 11µg 6%
Vitamin B1 0.03mg 0.087mg 5%
Manganese 0.112mg 0.025mg 4%
Fructose 3.51g 4%
Iron 0.32mg 0.1mg 3%
Fiber 1.6g 2.4g 3%
Calcium 16mg 40mg 2%
Vitamin K 2.1µg 0µg 2%
Vitamin B5 0.143mg 0.25mg 2%
Vitamin E 0.07mg 0.18mg 1%
Vitamin B3 0.4mg 0.282mg 1%
Selenium 0µg 0.5µg 1%
Vitamin B6 0.044mg 0.06mg 1%
Calories 50kcal 47kcal 0%
Protein 1g 0.94g 0%
Fats 0.3g 0.12g 0%
Carbs 12.18g 11.75g 0%
Net carbs 10.58g 9.35g N/A
Magnesium 9mg 10mg 0%
Potassium 173mg 181mg 0%
Sugar 8.49g 9.35g N/A
Zinc 0.1mg 0.07mg 0%
Phosphorus 15mg 14mg 0%
Sodium 3mg 0mg 0%
Vitamin B2 0.04mg 0.04mg 0%
Saturated fat 0.068g 0.015g 0%
Choline 6.1mg 8.4mg 0%
Monounsaturated fat 0.082g 0.023g 0%
Polyunsaturated fat 0.09g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cherry
3
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +150%
Contains more OtherOther +12.8%
~equal in Protein ~0.94g
~equal in Carbs ~11.75g
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cherry
2
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +256.5%
Contains more Poly. FatPolyunsaturated fat +260%
Contains less Sat. FatSaturated fat -77.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.