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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
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
Mulberry
Mulberry
6
:
2
Orange
Orange
Contains more Iron +1750%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Zinc +71.4%
Contains more Copper +33.3%
Contains less Sodium -100%
Equal in Calcium - 40
Equal in Potassium - 181
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +1750%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Zinc +71.4%
Contains more Copper +33.3%
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 A +800%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +200%
Contains more Vitamin B6 +20%
Contains more Folate +400%
Mulberry
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 A +800%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +200%
Contains more Vitamin B6 +20%
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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Orange Opinion
Net carbs 8.1g 9.35g Orange
Protein 1.44g 0.94g Mulberry
Fats 0.39g 0.12g Mulberry
Carbs 9.8g 11.75g Orange
Calories 43kcal 47kcal Orange
Starch g g
Fructose g g
Sugar 8.1g 9.35g Mulberry
Fiber 1.7g 2.4g Orange
Calcium 39mg 40mg Orange
Iron 1.85mg 0.1mg Mulberry
Magnesium 18mg 10mg Mulberry
Phosphorus 38mg 14mg Mulberry
Potassium 194mg 181mg Mulberry
Sodium 10mg 0mg Orange
Zinc 0.12mg 0.07mg Mulberry
Copper 0.06mg 0.045mg Mulberry
Vitamin A 25IU 225IU Orange
Vitamin E 0.87mg 0.18mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 53.2mg Orange
Vitamin B1 0.029mg 0.087mg Orange
Vitamin B2 0.101mg 0.04mg Mulberry
Vitamin B3 0.62mg 0.282mg Mulberry
Vitamin B5 mg 0.25mg Orange
Vitamin B6 0.05mg 0.06mg Orange
Folate 6µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 0µg Mulberry
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.015g Orange
Monounsaturated Fat 0.041g 0.023g Mulberry
Polyunsaturated fat 0.207g 0.025g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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 food.
Protein
9%
Mulberry
6%
Orange
Carbohydrates
10%
Mulberry
12%
Orange
Fats
2%
Mulberry
1%
Orange

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 is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (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 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 - 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.