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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +254.5%
Contains more Iron +825%
Contains more Magnesium +63.6%
Contains more Phosphorus +123.5%
Contains more Zinc +140%
Contains more Copper +36.4%
Contains more Selenium +500%
Contains less Sodium -90%
Equal in Potassium - 200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +254.5%
Contains more Iron +825%
Contains more Magnesium +63.6%
Contains more Phosphorus +123.5%
Contains more Zinc +140%
Contains more Copper +36.4%
Contains more Selenium +500%
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" charts 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 A +700%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +210.3%
Contains more Folate +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 A +700%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +210.3%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +105.7%
Contains more Fats +95%
Contains more Other +72.5%
Equal in Carbs - 10.4
Equal in Water - 88.3
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 Protein +105.7%
Contains more Fats +95%
Contains more Other +72.5%
Equal in Carbs - 10.4
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +417.5%
Contains less Saturated Fat -11.1%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +417.5%
Contains less Saturated Fat -11.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 8.1g 10.2g Orange juice
Protein 1.44g 0.7g Mulberry
Fats 0.39g 0.2g Mulberry
Carbs 9.8g 10.4g Orange juice
Calories 43kcal 45kcal Orange juice
Sugar 8.1g 8.4g Mulberry
Fiber 1.7g 0.2g Mulberry
Calcium 39mg 11mg Mulberry
Iron 1.85mg 0.2mg Mulberry
Magnesium 18mg 11mg Mulberry
Phosphorus 38mg 17mg Mulberry
Potassium 194mg 200mg Orange juice
Sodium 10mg 1mg Orange juice
Zinc 0.12mg 0.05mg Mulberry
Copper 0.06mg 0.044mg Mulberry
Manganese 0.014mg Orange juice
Selenium 0.6µg 0.1µg Mulberry
Vitamin A 25IU 200IU Orange juice
Vitamin A RAE 1µg 10µg Orange juice
Vitamin E 0.87mg 0.04mg Mulberry
Vitamin C 36.4mg 50mg Orange juice
Vitamin B1 0.029mg 0.09mg Orange juice
Vitamin B2 0.101mg 0.03mg Mulberry
Vitamin B3 0.62mg 0.4mg Mulberry
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.05mg 0.04mg Mulberry
Folate 6µg 30µg Orange juice
Vitamin K 7.8µg 0.1µg Mulberry
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.027g 0.024g Orange juice
Monounsaturated Fat 0.041g 0.036g Mulberry
Polyunsaturated fat 0.207g 0.04g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Mulberry
22%
Orange juice
Minerals Daily Need Coverage Score
16%
Mulberry
6%
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

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.