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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
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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
Contains more Iron +150%
Contains more Zinc +100%
Contains more Copper +11.1%
Contains more Calcium +263.6%
Contains more Magnesium +25%
Contains more Potassium +56%
Contains less Sodium -100%
Equal in Phosphorus - 14
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +150%
Contains more Zinc +100%
Contains more Copper +11.1%
Contains more Calcium +263.6%
Contains more Magnesium +25%
Contains more Potassium +56%
Contains less Sodium -100%
Equal in Phosphorus - 14
Equal in Copper - 0.045

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
:
8
Orange
Contains more Vitamin A +166.7%
Contains more Vitamin B3 +26.2%
Contains more Vitamin C +1512.1%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B5 +371.7%
Contains more Vitamin B6 +122.2%
Contains more Folate +900%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +166.7%
Contains more Vitamin B3 +26.2%
Contains more Vitamin C +1512.1%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B5 +371.7%
Contains more Vitamin B6 +122.2%
Contains more Folate +900%

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
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
Net carbs 12.05g 9.35g Fruit salad
Protein 0.51g 0.94g Orange
Fats 0.03g 0.12g Orange
Carbs 13.05g 11.75g Fruit salad
Calories 50kcal 47kcal Fruit salad
Starch g g
Fructose g g
Sugar g 9.35g Fruit salad
Fiber 1g 2.4g Orange
Calcium 11mg 40mg Orange
Iron 0.25mg 0.1mg Fruit salad
Magnesium 8mg 10mg Orange
Phosphorus 14mg 14mg
Potassium 116mg 181mg Orange
Sodium 5mg 0mg Orange
Zinc 0.14mg 0.07mg Fruit salad
Copper 0.05mg 0.045mg Fruit salad
Vitamin A 600IU 225IU Fruit salad
Vitamin E mg 0.18mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 53.2mg 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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Orange
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.004g 0.015g Fruit salad
Monounsaturated Fat 0.005g 0.023g Orange
Polyunsaturated fat 0.011g 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Fruit salad
24
Orange
Mineral Summary Score
7
Fruit salad
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Fruit salad
6%
Orange
Carbohydrates
13%
Fruit salad
12%
Orange
Fats
0%
Fruit salad
1%
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

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 - 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.