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Chokecherries vs. Orange — In-Depth Nutrition Comparison

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How are chokecherries and oranges different?

  • Chokecherries are higher in fiber, vitamin K, vitamin B6, and manganese; however, oranges are richer in vitamin C.
  • Daily need coverage for fiber for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
Orange
1
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 MagnesiumMagnesium +110%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +300%
Contains more CopperCopper +51.1%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +668%
Contains more SeleniumSelenium +240%
Contains less SodiumSodium -100%
~equal in Calcium ~40mg

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.
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 2.3% 0.67% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 0%
Orange
5
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 EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B3Vitamin B3 +138.3%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +7500%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin B1Vitamin B1 +200%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +207.4%
Contains more FatsFats +716.7%
Contains more CarbsCarbs +188.3%
Contains more OtherOther +70.5%
Contains more WaterWater +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 DV% diff.
Fiber 17g 2.4g 58%
Vitamin C 0.7mg 53.2mg 58%
Vitamin K 29.3µg 0µg 24%
Vitamin B6 0.193mg 0.06mg 10%
Fructose 5.38g 7%
Carbs 33.88g 11.75g 7%
Manganese 0.192mg 0.025mg 7%
Folate 10µg 30µg 5%
Calories 156kcal 47kcal 5%
Vitamin B1 0.029mg 0.087mg 5%
Phosphorus 45mg 14mg 4%
Protein 2.89g 0.94g 4%
Vitamin E 0.75mg 0.18mg 4%
Iron 0.4mg 0.1mg 4%
Potassium 309mg 181mg 4%
Magnesium 21mg 10mg 3%
Copper 0.068mg 0.045mg 3%
Vitamin B5 0.33mg 0.25mg 2%
Vitamin B3 0.672mg 0.282mg 2%
Choline 8.4mg 2%
Selenium 1.7µg 0.5µg 2%
Zinc 0.19mg 0.07mg 1%
Vitamin B2 0.058mg 0.04mg 1%
Vitamin A 2µg 11µg 1%
Fats 0.98g 0.12g 1%
Net carbs 16.88g 9.35g N/A
Calcium 40mg 40mg 0%
Sugar 14.22g 9.35g N/A
Starch 0.87g 0%
Sodium 2mg 0mg 0%
Saturated fat 0.015g 0%
Monounsaturated fat 0.023g 0%
Polyunsaturated fat 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chokecherries Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
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.