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Orange juice vs Mulberry - In-Depth Nutrition Comparison

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What are the main differences between Orange juice and Mulberry?

  • Orange juice is richer in Vitamin C, Folate, and Vitamin B1, yet Mulberry is richer in Iron, Vitamin K, Fiber, Vitamin E , and Vitamin B2.
  • Mulberry's daily need coverage for Iron is 21% higher.
  • Orange juice has 5 times more Folate than Mulberry. Orange juice has 30µg of Folate, while Mulberry has 6µg.

We used Orange juice, raw and Mulberries, raw types in this comparison.

Infographic

Orange juice vs Mulberry 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
Contains less Sodium -90%
Contains more Calcium +254.5%
Contains more Iron +825%
Contains more Magnesium +63.6%
Contains more Phosphorus +123.5%
Contains more Zinc +140%
Contains more Copper +36.4%
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains less Sodium -90%
Contains more Calcium +254.5%
Contains more Iron +825%
Contains more Magnesium +63.6%
Contains more Phosphorus +123.5%
Contains more Zinc +140%
Contains more Copper +36.4%
Equal in Potassium - 194

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 A +700%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +210.3%
Contains more Folate +400%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +25%
Contains more Vitamin K +7700%
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +700%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +210.3%
Contains more Folate +400%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +25%
Contains more Vitamin K +7700%

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 Mulberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Mulberry Opinion
Net carbs 10.2g 8.1g Orange juice
Protein 0.7g 1.44g Mulberry
Fats 0.2g 0.39g Mulberry
Carbs 10.4g 9.8g Orange juice
Calories 45kcal 43kcal Orange juice
Starch g g
Fructose g g
Sugar 8.4g 8.1g Mulberry
Fiber 0.2g 1.7g Mulberry
Calcium 11mg 39mg Mulberry
Iron 0.2mg 1.85mg Mulberry
Magnesium 11mg 18mg Mulberry
Phosphorus 17mg 38mg Mulberry
Potassium 200mg 194mg Orange juice
Sodium 1mg 10mg Orange juice
Zinc 0.05mg 0.12mg Mulberry
Copper 0.044mg 0.06mg Mulberry
Vitamin A 200IU 25IU Orange juice
Vitamin E 0.04mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 36.4mg Orange juice
Vitamin B1 0.09mg 0.029mg Orange juice
Vitamin B2 0.03mg 0.101mg Mulberry
Vitamin B3 0.4mg 0.62mg Mulberry
Vitamin B5 0.19mg mg Orange juice
Vitamin B6 0.04mg 0.05mg Mulberry
Folate 30µg 6µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 7.8µg Mulberry
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 0.027g Orange juice
Monounsaturated Fat 0.036g 0.041g Mulberry
Polyunsaturated fat 0.04g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Mulberry
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
18
Mulberry
Mineral Summary Score
7
Orange juice
19
Mulberry

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
9%
Mulberry
Carbohydrates
10%
Orange juice
10%
Mulberry
Fats
1%
Orange juice
2%
Mulberry

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 25)
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 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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.