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  6. Fruit salad vs. Orange

Fruit salad vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between Fruit salad and Orange

  • Fruit salad has more Manganese, while Orange has more Vitamin C, Folate, Vitamin B1, and Fiber.
  • Orange covers your daily need of Vitamin C 55% more than Fruit salad.
  • Fruit salad contains 6 times more Manganese than Orange. While Fruit salad contains 0.151mg of Manganese, Orange contains only 0.025mg.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Oranges, raw, all commercial varieties.

Infographic

Fruit salad vs Orange infographic
Infographic link

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%
Orange
Orange
5
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 +150%
Contains more ZincZinc +100%
Contains more ManganeseManganese +504%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +56%
Contains less SodiumSodium -100%
~equal in Copper ~0.045mg
~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.
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% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Orange
Orange
8
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% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin CVitamin C +1512.1%
Contains more Vitamin B1Vitamin B1 +690.9%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Orange
Orange
4
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 +84.3%
Contains more FatsFats +300%
Contains more OtherOther +69.2%
~equal in Carbs ~11.75g
~equal in Water ~86.75g

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
Orange
Orange
2
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 less Sat. FatSaturated Fat -73.3%
Contains more Mono. FatMonounsaturated Fat +360%
Contains more Poly. FatPolyunsaturated fat +127.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Orange Opinion
Calories 50kcal 47kcal Fruit salad
Protein 0.51g 0.94g Orange
Fats 0.03g 0.12g Orange
Vitamin C 3.3mg 53.2mg Orange
Net carbs 12.05g 9.35g Fruit salad
Carbs 13.05g 11.75g Fruit salad
Magnesium 8mg 10mg Orange
Calcium 11mg 40mg Orange
Potassium 116mg 181mg Orange
Iron 0.25mg 0.1mg Fruit salad
Sugar 9.35g Fruit salad
Fiber 1g 2.4g Orange
Copper 0.05mg 0.045mg Fruit salad
Zinc 0.14mg 0.07mg Fruit salad
Phosphorus 14mg 14mg
Sodium 5mg 0mg Orange
Vitamin A 600IU 225IU Fruit salad
Vitamin A 30µg 11µg Fruit salad
Vitamin E 0.18mg Orange
Manganese 0.151mg 0.025mg Fruit salad
Selenium 0.5µg Orange
Vitamin B1 0.011mg 0.087mg Orange
Vitamin B2 0.014mg 0.04mg Orange
Vitamin B3 0.356mg 0.282mg Fruit salad
Vitamin B5 0.053mg 0.25mg Orange
Vitamin B6 0.027mg 0.06mg Orange
Folate 3µg 30µg Orange
Choline 8.4mg Orange
Saturated Fat 0.004g 0.015g Fruit salad
Monounsaturated Fat 0.005g 0.023g Orange
Polyunsaturated fat 0.011g 0.025g Orange
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
5%
Fruit salad
22%
Orange
Minerals Daily Need Coverage Score
8%
Fruit salad
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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 - 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.