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Mulberry vs Orange - In-Depth Nutrition Comparison

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Significant differences between Mulberry and Orange

  • Mulberry is richer in Iron, while Orange is higher in Vitamin C, Vitamin K and Folate.
  • Mulberry covers your daily Iron needs 22% more than Orange.
  • Mulberry has 5 times more Vitamin E than Orange. Mulberry has 0.87mg of Vitamin E , while Orange has 0.18mg.

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

Infographic

Mulberry 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
Mulberry
Mulberry
6
:
2
Orange
Orange
Contains more Iron +1750%
Contains more Magnesium +80%
Contains more Copper +33.3%
Contains more Zinc +71.4%
Contains more Phosphorus +171.4%
Contains less Sodium -100%
Equal in Calcium - 40
Equal in Potassium - 181
Mulberry
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Orange
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +1750%
Contains more Magnesium +80%
Contains more Copper +33.3%
Contains more Zinc +71.4%
Contains more Phosphorus +171.4%
Contains less Sodium -100%
Equal in Calcium - 40
Equal in Potassium - 181

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
Mulberry
Mulberry
4
:
6
Orange
Orange
Contains more Vitamin E +383.3%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +119.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +46.2%
Contains more Vitamin A +800%
Contains more Vitamin B1 +200%
Contains more Vitamin B6 +20%
Contains more Folate +400%
Mulberry
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%
Orange
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin E +383.3%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +119.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +46.2%
Contains more Vitamin A +800%
Contains more Vitamin B1 +200%
Contains more Vitamin B6 +20%
Contains more Folate +400%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Mulberry
24
Orange
Mineral Summary Score
19
Mulberry
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 the food
Protein
9%
Mulberry
6%
Orange
Carbohydrates
10%
Mulberry
12%
Orange
Fats
2%
Mulberry
1%
Orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.012g)
Which food contains less Sugars?
Mulberry
Mulberry contains less Sugars (difference - 1.25g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Orange Opinion
Calories 43 47 Orange
Protein 1.44 0.94 Mulberry
Fats 0.39 0.12 Mulberry
Vitamin C 36.4 53.2 Orange
Carbs 9.8 11.75 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.1 Mulberry
Calcium 39 40 Orange
Potassium 194 181 Mulberry
Magnesium 18 10 Mulberry
Sugars 8.1 9.35 Mulberry
Fiber 1.7 2.4 Orange
Copper 0.06 0.045 Mulberry
Zinc 0.12 0.07 Mulberry
Starch
Phosphorus 38 14 Mulberry
Sodium 10 0 Orange
Vitamin A 25 225 Orange
Vitamin E 0.87 0.18 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.087 Orange
Vitamin B2 0.101 0.04 Mulberry
Vitamin B3 0.62 0.282 Mulberry
Vitamin B5 0.25 Orange
Vitamin B6 0.05 0.06 Orange
Vitamin B12 0 0
Vitamin K 7.8 0 Mulberry
Folate 6 30 Orange
Trans Fat 0 0
Saturated Fat 0.027 0.015 Orange
Monounsaturated Fat 0.041 0.023 Mulberry
Polyunsaturated fat 0.207 0.025 Mulberry
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose

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 of 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 - 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.