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Fruit salad vs. Orange juice — In-Depth Nutrition Comparison

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How are fruit salad and orange juice different?

  • Fruit salad is higher in vitamin A and manganese; however, orange juice is richer in vitamin C, folate, and vitamin B1.
  • Daily need coverage for vitamin C for orange juice is 52% higher.
  • Fruit salad contains 11 times more manganese than orange juice. While fruit salad contains 0.151mg of manganese, orange juice contains only 0.014mg.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Orange juice, raw are the varieties used in this article.

Infographic

Fruit salad vs Orange juice 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +25%
Contains more CopperCopper +13.6%
Contains more ZincZinc +180%
Contains more ManganeseManganese +978.6%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +72.4%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -80%
~equal in Calcium ~11mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +1415.2%
Contains more Vitamin B1Vitamin B1 +718.2%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +258.5%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more FolateFolate +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Orange juice DV% diff.
Vitamin C 3.3mg 50mg 52%
Vitamin B1 0.011mg 0.09mg 7%
Folate 3µg 30µg 7%
Manganese 0.151mg 0.014mg 6%
Vitamin B5 0.053mg 0.19mg 3%
Fiber 1g 0.2g 3%
Vitamin A 30µg 10µg 2%
Potassium 116mg 200mg 2%
Choline 6.2mg 1%
Carbs 13.05g 10.4g 1%
Magnesium 8mg 11mg 1%
Vitamin B6 0.027mg 0.04mg 1%
Iron 0.25mg 0.2mg 1%
Copper 0.05mg 0.044mg 1%
Zinc 0.14mg 0.05mg 1%
Vitamin B2 0.014mg 0.03mg 1%
Calories 50kcal 45kcal 0%
Protein 0.51g 0.7g 0%
Fats 0.03g 0.2g 0%
Net carbs 12.05g 10.2g N/A
Calcium 11mg 11mg 0%
Sugar 8.4g N/A
Phosphorus 14mg 17mg 0%
Sodium 5mg 1mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin B3 0.356mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.004g 0.024g 0%
Monounsaturated fat 0.005g 0.036g 0%
Polyunsaturated fat 0.011g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more CarbsCarbs +25.5%
Contains more ProteinProtein +37.3%
Contains more FatsFats +566.7%
Contains more OtherOther +53.8%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +263.6%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.