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Chokecherries vs. Orange — In-Depth Nutrition Comparison

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How are Chokecherries and Orange different?

  • Chokecherries are higher in Fiber, Vitamin K, Vitamin B6, and Manganese, however, Orange is richer in Vitamin C.
  • Daily need coverage for Fiber from Chokecherries is 58% higher.

Chokecherries, raw, pitted (Shoshone Bannock) and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Chokecherries 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.
Contains more Iron +300%
Contains more Magnesium +110%
Contains more Phosphorus +221.4%
Contains more Potassium +70.7%
Contains more Zinc +171.4%
Contains more Copper +51.1%
Contains more Manganese +668%
Contains more Selenium +240%
Contains less Sodium -100%
Equal in Calcium - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +300%
Contains more Magnesium +110%
Contains more Phosphorus +221.4%
Contains more Potassium +70.7%
Contains more Zinc +171.4%
Contains more Copper +51.1%
Contains more Manganese +668%
Contains more Selenium +240%
Contains less Sodium -100%
Equal in Calcium - 40

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.
:
5
Orange
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +138.3%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +221.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +423.3%
Contains more Vitamin C +7500%
Contains more Vitamin B1 +200%
Contains more Folate +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 15% 0% 3% 8% 14% 13% 20% 45% 8% 0% 0% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +138.3%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +221.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +423.3%
Contains more Vitamin C +7500%
Contains more Vitamin B1 +200%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +207.4%
Contains more Fats +716.7%
Contains more Carbs +188.3%
Contains more Other +70.5%
Contains more Water +41.1%
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +207.4%
Contains more Fats +716.7%
Contains more Carbs +188.3%
Contains more Other +70.5%
Contains more Water +41.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chokecherries Orange
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chokecherries Orange Opinion
Net carbs 16.88g 9.35g Chokecherries
Protein 2.89g 0.94g Chokecherries
Fats 0.98g 0.12g Chokecherries
Carbs 33.88g 11.75g Chokecherries
Calories 156kcal 47kcal Chokecherries
Starch 0.87g Chokecherries
Fructose 5.38g Chokecherries
Sugar 14.22g 9.35g Orange
Fiber 17g 2.4g Chokecherries
Calcium 40mg 40mg
Iron 0.4mg 0.1mg Chokecherries
Magnesium 21mg 10mg Chokecherries
Phosphorus 45mg 14mg Chokecherries
Potassium 309mg 181mg Chokecherries
Sodium 2mg 0mg Orange
Zinc 0.19mg 0.07mg Chokecherries
Copper 0.068mg 0.045mg Chokecherries
Manganese 0.192mg 0.025mg Chokecherries
Selenium 1.7µg 0.5µg Chokecherries
Vitamin A 43IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.75mg 0.18mg Chokecherries
Vitamin C 0.7mg 53.2mg Orange
Vitamin B1 0.029mg 0.087mg Orange
Vitamin B2 0.058mg 0.04mg Chokecherries
Vitamin B3 0.672mg 0.282mg Chokecherries
Vitamin B5 0.33mg 0.25mg Chokecherries
Vitamin B6 0.193mg 0.06mg Chokecherries
Folate 10µg 30µg Orange
Choline 8.4mg Orange
Vitamin K 29.3µg 0µg Chokecherries
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g Chokecherries
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chokecherries Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Chokecherries
22%
Orange
Minerals Daily Need Coverage Score
15%
Chokecherries
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 45)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $0.4)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.