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  6. Mulberry vs. Orange

Mulberry vs. Orange — In-Depth Nutrition Comparison

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Significant differences between mulberries and oranges

  • Mulberries are richer in iron and vitamin K, while oranges are higher in vitamin C and folate.
  • Mulberries cover your daily iron needs 22% more than oranges.
  • Oranges have a higher glycemic index (45) than mulberries (25).

Specific food types used in this comparison are Mulberries, raw and Oranges, raw, all commercial varieties.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Orange
Orange
2
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 MagnesiumMagnesium +80%
Contains more IronIron +1750%
Contains more CopperCopper +33.3%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +171.4%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -100%
~equal in Calcium ~40mg
~equal in Potassium ~181mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Orange
Orange
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +119.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +46.2%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Orange DV% diff.
Iron 1.85mg 0.1mg 22%
Vitamin C 36.4mg 53.2mg 19%
Vitamin K 7.8µg 0µg 7%
Folate 6µg 30µg 6%
Vitamin E 0.87mg 0.18mg 5%
Vitamin B1 0.029mg 0.087mg 5%
Vitamin B2 0.101mg 0.04mg 5%
Vitamin B5 0.25mg 5%
Fiber 1.7g 2.4g 3%
Phosphorus 38mg 14mg 3%
Magnesium 18mg 10mg 2%
Copper 0.06mg 0.045mg 2%
Vitamin B3 0.62mg 0.282mg 2%
Protein 1.44g 0.94g 1%
Carbs 9.8g 11.75g 1%
Vitamin A 1µg 11µg 1%
Manganese 0.025mg 1%
Vitamin B6 0.05mg 0.06mg 1%
Choline 12.3mg 8.4mg 1%
Polyunsaturated fat 0.207g 0.025g 1%
Calories 43kcal 47kcal 0%
Protein per 100 calories 3.3g 2g N/A
Calories per 10 g protein 299kcal 500kcal N/A
Weight per 100 calories 233g 213g N/A
Fats 0.39g 0.12g 0%
Net carbs 8.1g 9.35g N/A
Calcium 39mg 40mg 0%
Potassium 194mg 181mg 0%
Sugar 8.1g 9.35g N/A
Zinc 0.12mg 0.07mg 0%
Sodium 10mg 0mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.027g 0.015g 0%
Monounsaturated fat 0.041g 0.023g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Orange
Orange
1
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 +53.2%
Contains more FatsFats +225%
Contains more OtherOther +56.8%
Contains more CarbsCarbs +19.9%
~equal in Water ~86.75g

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
Orange
Orange
1
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 more Mono. FatMonounsaturated fat +78.3%
Contains more Poly. FatPolyunsaturated fat +728%
Contains less Sat. FatSaturated fat -44.4%

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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 - 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.