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  6. Orange juice vs. Mulberry

Orange juice vs. Mulberry — In-Depth Nutrition Comparison

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What are the main differences between orange juice and mulberries?

  • Orange juice is richer in vitamin C, folate, and vitamin B1, yet mulberries are richer in iron, vitamin K, fiber, vitamin E, and vitamin B2.
  • Mulberries' daily need coverage for iron is 21% higher.
  • Orange juice has 5 times more folate than mulberries. Orange juice has 30µg of folate, while mulberries have 6µg.
  • Mulberries have a lower glycemic index than orange juice.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +254.5%
Contains more IronIron +825%
Contains more CopperCopper +36.4%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +123.5%
Contains more SeleniumSelenium +500%
~equal in Potassium ~194mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin CVitamin C +37.4%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +7700%
Contains more CholineCholine +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Mulberry DV% diff.
Iron 0.2mg 1.85mg 21%
Vitamin C 50mg 36.4mg 15%
Fiber 0.2g 1.7g 6%
Vitamin K 0.1µg 7.8µg 6%
Vitamin E 0.04mg 0.87mg 6%
Folate 30µg 6µg 6%
Vitamin B1 0.09mg 0.029mg 5%
Vitamin B2 0.03mg 0.101mg 5%
Vitamin B5 0.19mg 4%
Calcium 11mg 39mg 3%
Phosphorus 17mg 38mg 3%
Magnesium 11mg 18mg 2%
Copper 0.044mg 0.06mg 2%
Choline 6.2mg 12.3mg 1%
Vitamin B6 0.04mg 0.05mg 1%
Vitamin B3 0.4mg 0.62mg 1%
Zinc 0.05mg 0.12mg 1%
Vitamin A 10µg 1µg 1%
Polyunsaturated fat 0.04g 0.207g 1%
Manganese 0.014mg 1%
Selenium 0.1µg 0.6µg 1%
Protein 0.7g 1.44g 1%
Calories 45kcal 43kcal 0%
Fats 0.2g 0.39g 0%
Carbs 10.4g 9.8g 0%
Net carbs 10.2g 8.1g N/A
Potassium 200mg 194mg 0%
Sugar 8.4g 8.1g N/A
Sodium 1mg 10mg 0%
Saturated fat 0.024g 0.027g 0%
Monounsaturated fat 0.036g 0.041g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +105.7%
Contains more FatsFats +95%
Contains more OtherOther +72.5%
~equal in Carbs ~9.8g
~equal in Water ~87.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +417.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.