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Mulberry vs Orange juice - In-Depth Nutrition Comparison

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What are the main differences between Mulberry and Orange juice?

  • Mulberry is richer in Iron, Vitamin K, Fiber, Vitamin E , and Vitamin B2, yet Orange juice is richer in Vitamin C, Folate, and Vitamin B1.
  • Mulberry's daily need coverage for Iron is 21% higher.
  • Mulberry has 78 times more Vitamin K than Orange juice. Mulberry has 7.8µg of Vitamin K, while Orange juice has 0.1µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +825%
Contains more Calcium +254.5%
Contains more Magnesium +63.6%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +123.5%
Contains less Sodium -90%
Equal in Potassium - 200
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +825%
Contains more Calcium +254.5%
Contains more Magnesium +63.6%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +123.5%
Contains less Sodium -90%
Equal in Potassium - 200

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
:
Contains more Vitamin E +2075%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +25%
Contains more Vitamin K +7700%
Contains more Vitamin C +37.4%
Contains more Vitamin A +700%
Contains more Vitamin B1 +210.3%
Contains more Folate +400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +25%
Contains more Vitamin K +7700%
Contains more Vitamin C +37.4%
Contains more Vitamin A +700%
Contains more Vitamin B1 +210.3%
Contains more Folate +400%

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.
Mulberry Orange juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Orange juice Opinion
Calories 43kcal 45kcal Orange juice
Protein 1.44g 0.7g Mulberry
Fats 0.39g 0.2g Mulberry
Vitamin C 36.4mg 50mg Orange juice
Net carbs 8.1g 10.2g Orange juice
Carbs 9.8g 10.4g Orange juice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.2mg Mulberry
Calcium 39mg 11mg Mulberry
Potassium 194mg 200mg Orange juice
Magnesium 18mg 11mg Mulberry
Sugar 8.1g 8.4g Mulberry
Fiber 1.7g 0.2g Mulberry
Copper 0.06mg 0.044mg Mulberry
Zinc 0.12mg 0.05mg Mulberry
Starch g g
Phosphorus 38mg 17mg Mulberry
Sodium 10mg 1mg Orange juice
Vitamin A 25IU 200IU Orange juice
Vitamin E 0.87mg 0.04mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.09mg Orange juice
Vitamin B2 0.101mg 0.03mg Mulberry
Vitamin B3 0.62mg 0.4mg Mulberry
Vitamin B5 mg 0.19mg Orange juice
Vitamin B6 0.05mg 0.04mg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 0.1µg Mulberry
Folate 6µg 30µg Orange juice
Trans Fat 0g 0g
Saturated Fat 0.027g 0.024g Orange juice
Monounsaturated Fat 0.041g 0.036g Mulberry
Polyunsaturated fat 0.207g 0.04g Mulberry
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Mulberry
22
Orange juice
Mineral Summary Score
19
Mulberry
7
Orange juice

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
9%
Mulberry
4%
Orange juice
Carbohydrates
10%
Mulberry
10%
Orange juice
Fats
2%
Mulberry
1%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.