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Orange juice vs Fruit salad - In-Depth Nutrition Comparison

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How are Orange juice and Fruit salad different?

  • Orange juice is higher in Vitamin C, Folate and Vitamin B1, however Fruit salad is richer in Manganese.
  • Daily need coverage for Vitamin C from Orange juice is 52% higher.
  • Orange juice contains 10 times more Folate than Fruit salad. While Orange juice contains 30µg of Folate, Fruit salad contains only 3µg.

Orange juice, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Orange juice vs Fruit salad 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
:
Contains more Potassium +72.4%
Contains more Magnesium +37.5%
Contains more Phosphorus +21.4%
Contains less Sodium -80%
Contains more Iron +25%
Contains more Copper +13.6%
Contains more Zinc +180%
Equal in Calcium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Potassium +72.4%
Contains more Magnesium +37.5%
Contains more Phosphorus +21.4%
Contains less Sodium -80%
Contains more Iron +25%
Contains more Copper +13.6%
Contains more Zinc +180%
Equal in Calcium - 11

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 C +1415.2%
Contains more Vitamin B1 +718.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +258.5%
Contains more Vitamin B6 +48.1%
Contains more Folate +900%
Contains more Vitamin A +200%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin C +1415.2%
Contains more Vitamin B1 +718.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +258.5%
Contains more Vitamin B6 +48.1%
Contains more Folate +900%
Contains more Vitamin A +200%

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
22
Orange juice
6
Fruit salad
Mineral Summary Score
7
Orange juice
7
Fruit salad

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
4%
Orange juice
3%
Fruit salad
Carbohydrates
10%
Orange juice
13%
Fruit salad
Fats
1%
Orange juice
0%
Fruit salad

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.
Orange juice Fruit salad
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange juice Fruit salad
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 juice
Orange juice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (difference - 8.4g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.02g)
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 ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Orange juice Fruit salad Opinion
Calories 45 50 Fruit salad
Protein 0.7 0.51 Orange juice
Fats 0.2 0.03 Orange juice
Vitamin C 50 3.3 Orange juice
Carbs 10.4 13.05 Fruit salad
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.25 Fruit salad
Calcium 11 11
Potassium 200 116 Orange juice
Magnesium 11 8 Orange juice
Sugars 8.4 Fruit salad
Fiber 0.2 1 Fruit salad
Copper 0.044 0.05 Fruit salad
Zinc 0.05 0.14 Fruit salad
Starch
Phosphorus 17 14 Orange juice
Sodium 1 5 Orange juice
Vitamin A 200 600 Fruit salad
Vitamin E 0.04 Orange juice
Vitamin D 0 0
Vitamin B1 0.09 0.011 Orange juice
Vitamin B2 0.03 0.014 Orange juice
Vitamin B3 0.4 0.356 Orange juice
Vitamin B5 0.19 0.053 Orange juice
Vitamin B6 0.04 0.027 Orange juice
Vitamin B12 0 0
Vitamin K 0.1 Orange juice
Folate 30 3 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.004 Fruit salad
Monounsaturated Fat 0.036 0.005 Orange juice
Polyunsaturated fat 0.04 0.011 Orange juice
Tryptophan 0.002 Orange juice
Threonine 0.008 Orange juice
Isoleucine 0.008 Orange juice
Leucine 0.013 Orange juice
Lysine 0.009 Orange juice
Methionine 0.003 Orange juice
Phenylalanine 0.009 Orange juice
Valine 0.011 Orange juice
Histidine 0.003 Orange juice
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.