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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 Manganese, however Orange juice is richer in Vitamin C, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin C from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fruit salad
Fruit salad
3
:
4
Orange juice
Orange juice
Contains more Iron +25%
Contains more Zinc +180%
Contains more Copper +13.6%
Contains more Magnesium +37.5%
Contains more Phosphorus +21.4%
Contains more Potassium +72.4%
Contains less Sodium -80%
Equal in Calcium - 11
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Iron +25%
Contains more Zinc +180%
Contains more Copper +13.6%
Contains more Magnesium +37.5%
Contains more Phosphorus +21.4%
Contains more Potassium +72.4%
Contains less Sodium -80%
Equal in Calcium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fruit salad
Fruit salad
1
:
9
Orange juice
Orange juice
Contains more Vitamin A +200%
Contains more Vitamin C +1415.2%
Contains more Vitamin B1 +718.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +258.5%
Contains more Vitamin B6 +48.1%
Contains more Folate +900%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +200%
Contains more Vitamin C +1415.2%
Contains more Vitamin B1 +718.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +258.5%
Contains more Vitamin B6 +48.1%
Contains more Folate +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Orange juice
Orange juice
Contains more Carbs +25.5%
Contains more Protein +37.3%
Contains more Fats +566.7%
Contains more Other +53.8%
Equal in Water - 88.3
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Carbs +25.5%
Contains more Protein +37.3%
Contains more Fats +566.7%
Contains more Other +53.8%
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Orange juice
Orange juice
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +620%
Contains more Polyunsaturated fat +263.6%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +620%
Contains more Polyunsaturated fat +263.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fruit salad Orange juice
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Orange juice Opinion
Net carbs 12.05g 10.2g Fruit salad
Protein 0.51g 0.7g Orange juice
Fats 0.03g 0.2g Orange juice
Carbs 13.05g 10.4g Fruit salad
Calories 50kcal 45kcal Fruit salad
Sugar 8.4g Fruit salad
Fiber 1g 0.2g Fruit salad
Calcium 11mg 11mg
Iron 0.25mg 0.2mg Fruit salad
Magnesium 8mg 11mg Orange juice
Phosphorus 14mg 17mg Orange juice
Potassium 116mg 200mg Orange juice
Sodium 5mg 1mg Orange juice
Zinc 0.14mg 0.05mg Fruit salad
Copper 0.05mg 0.044mg Fruit salad
Vitamin A 600IU 200IU Fruit salad
Vitamin A RAE 30µg 10µg Fruit salad
Vitamin E 0.04mg Orange juice
Vitamin C 3.3mg 50mg Orange juice
Vitamin B1 0.011mg 0.09mg Orange juice
Vitamin B2 0.014mg 0.03mg Orange juice
Vitamin B3 0.356mg 0.4mg Orange juice
Vitamin B5 0.053mg 0.19mg Orange juice
Vitamin B6 0.027mg 0.04mg Orange juice
Folate 3µg 30µg Orange juice
Vitamin K 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.004g 0.024g Fruit salad
Monounsaturated Fat 0.005g 0.036g Orange juice
Polyunsaturated fat 0.011g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Orange juice
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
6%
Fruit salad
22%
Orange juice
Minerals Daily Need Coverage Score
7%
Fruit salad
7%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 8.4g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.