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  6. Mulberry vs. Orange juice

Mulberry vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between mulberries and orange juice?

  • Mulberries are richer in iron, vitamin K, fiber, vitamin E, and vitamin B2, yet orange juice is richer in vitamin C, folate, and vitamin B1.
  • Mulberries' daily need coverage for iron is 21% higher.
  • Mulberries have 78 times more vitamin K than orange juice. Mulberries have 7.8µg of vitamin K, while orange juice has 0.1µg.
  • Mulberries have a lower glycemic index than orange juice.

We used Mulberries, raw and Orange juice, raw types in this comparison.

Infographic

Mulberry vs Orange juice 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +254.5%
Contains more IronIron +825%
Contains more CopperCopper +36.4%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +123.5%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -90%
~equal in Potassium ~200mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 EVitamin E +2075%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +7700%
Contains more CholineCholine +98.4%
Contains more Vitamin CVitamin C +37.4%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Orange juice DV% diff.
Iron 1.85mg 0.2mg 21%
Vitamin C 36.4mg 50mg 15%
Fiber 1.7g 0.2g 6%
Vitamin K 7.8µg 0.1µg 6%
Vitamin E 0.87mg 0.04mg 6%
Folate 6µg 30µg 6%
Vitamin B1 0.029mg 0.09mg 5%
Vitamin B2 0.101mg 0.03mg 5%
Vitamin B5 0.19mg 4%
Calcium 39mg 11mg 3%
Phosphorus 38mg 17mg 3%
Magnesium 18mg 11mg 2%
Copper 0.06mg 0.044mg 2%
Choline 12.3mg 6.2mg 1%
Vitamin B6 0.05mg 0.04mg 1%
Vitamin B3 0.62mg 0.4mg 1%
Zinc 0.12mg 0.05mg 1%
Vitamin A 1µg 10µg 1%
Polyunsaturated fat 0.207g 0.04g 1%
Manganese 0.014mg 1%
Selenium 0.6µg 0.1µg 1%
Protein 1.44g 0.7g 1%
Calories 43kcal 45kcal 0%
Fats 0.39g 0.2g 0%
Carbs 9.8g 10.4g 0%
Net carbs 8.1g 10.2g N/A
Potassium 194mg 200mg 0%
Sugar 8.1g 8.4g N/A
Sodium 10mg 1mg 0%
Saturated fat 0.027g 0.024g 0%
Monounsaturated fat 0.041g 0.036g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 ProteinProtein +105.7%
Contains more FatsFats +95%
Contains more OtherOther +72.5%
~equal in Carbs ~10.4g
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +417.5%
Contains less Sat. FatSaturated fat -11.1%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.