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Fruit salad vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between fruit salad and oranges

  • Fruit salad has more vitamin A and manganese, while oranges have more vitamin C, folate, vitamin B1, and fiber.
  • Oranges cover your daily need for vitamin C, 55% more than fruit salad.
  • Fruit salad contains 6 times more manganese than oranges. While fruit salad contains 0.151mg of manganese, oranges contain 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% 10% 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% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +172.7%
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

All nutrients comparison - raw data values

Nutrient Fruit salad Orange DV% diff.
Vitamin C 3.3mg 53.2mg 55%
Folate 3µg 30µg 7%
Vitamin B1 0.011mg 0.087mg 6%
Fiber 1g 2.4g 6%
Manganese 0.151mg 0.025mg 5%
Vitamin B5 0.053mg 0.25mg 4%
Vitamin B6 0.027mg 0.06mg 3%
Calcium 11mg 40mg 3%
Iron 0.25mg 0.1mg 2%
Choline 8.4mg 2%
Potassium 116mg 181mg 2%
Vitamin B2 0.014mg 0.04mg 2%
Vitamin A 30µg 11µg 2%
Protein 0.51g 0.94g 1%
Selenium 0.5µg 1%
Zinc 0.14mg 0.07mg 1%
Copper 0.05mg 0.045mg 1%
Vitamin E 0.18mg 1%
Calories 50kcal 47kcal 0%
Fats 0.03g 0.12g 0%
Net carbs 12.05g 9.35g N/A
Carbs 13.05g 11.75g 0%
Magnesium 8mg 10mg 0%
Sugar 9.35g N/A
Phosphorus 14mg 14mg 0%
Sodium 5mg 0mg 0%
Vitamin B3 0.356mg 0.282mg 0%
Saturated fat 0.004g 0.015g 0%
Monounsaturated fat 0.005g 0.023g 0%
Polyunsaturated fat 0.011g 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%

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%

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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 - 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.