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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 Magnesium +37.5%
Contains more Phosphorus +21.4%
Contains more Potassium +72.4%
Contains less Sodium -80%
Contains more Iron +25%
Contains more Zinc +180%
Contains more Copper +13.6%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Contains more Magnesium +37.5%
Contains more Phosphorus +21.4%
Contains more Potassium +72.4%
Contains less Sodium -80%
Contains more Iron +25%
Contains more Zinc +180%
Contains more Copper +13.6%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Orange juice Fruit salad Opinion
Net carbs 10.2g 12.05g Fruit salad
Protein 0.7g 0.51g Orange juice
Fats 0.2g 0.03g Orange juice
Carbs 10.4g 13.05g Fruit salad
Calories 45kcal 50kcal Fruit salad
Starch g g
Fructose g g
Sugar 8.4g g Fruit salad
Fiber 0.2g 1g Fruit salad
Calcium 11mg 11mg
Iron 0.2mg 0.25mg Fruit salad
Magnesium 11mg 8mg Orange juice
Phosphorus 17mg 14mg Orange juice
Potassium 200mg 116mg Orange juice
Sodium 1mg 5mg Orange juice
Zinc 0.05mg 0.14mg Fruit salad
Copper 0.044mg 0.05mg Fruit salad
Vitamin A 200IU 600IU Fruit salad
Vitamin E 0.04mg mg Orange juice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 3.3mg Orange juice
Vitamin B1 0.09mg 0.011mg Orange juice
Vitamin B2 0.03mg 0.014mg Orange juice
Vitamin B3 0.4mg 0.356mg Orange juice
Vitamin B5 0.19mg 0.053mg Orange juice
Vitamin B6 0.04mg 0.027mg Orange juice
Folate 30µg 3µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Orange juice
Tryptophan 0.002mg mg Orange juice
Threonine 0.008mg mg Orange juice
Isoleucine 0.008mg mg Orange juice
Leucine 0.013mg mg Orange juice
Lysine 0.009mg mg Orange juice
Methionine 0.003mg mg Orange juice
Phenylalanine 0.009mg mg Orange juice
Valine 0.011mg mg Orange juice
Histidine 0.003mg mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.004g Fruit salad
Monounsaturated Fat 0.036g 0.005g Orange juice
Polyunsaturated fat 0.04g 0.011g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Fruit salad
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
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 food.
Protein
4%
Orange juice
3%
Fruit salad
Carbohydrates
10%
Orange juice
13%
Fruit salad
Fats
1%
Orange juice
0%
Fruit salad

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 is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (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 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. 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.