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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
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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 less Sodium -90%
Contains more Iron +825%
Contains more Calcium +254.5%
Contains more Magnesium +63.6%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +123.5%
Equal in Potassium - 194
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains less Sodium -90%
Contains more Iron +825%
Contains more Calcium +254.5%
Contains more Magnesium +63.6%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +123.5%
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 C +37.4%
Contains more Vitamin A +700%
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 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 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin C +37.4%
Contains more Vitamin A +700%
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 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
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 the food
Protein
4%
Orange juice
9%
Mulberry
Carbohydrates
10%
Orange juice
10%
Mulberry
Fats
1%
Orange juice
2%
Mulberry

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange juice Mulberry
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 - 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 contains less Sugars?
Mulberry
Mulberry contains less Sugars (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 definitely stated which food is richer in vitamins. 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 Mulberry Opinion
Calories 45 43 Orange juice
Protein 0.7 1.44 Mulberry
Fats 0.2 0.39 Mulberry
Vitamin C 50 36.4 Orange juice
Carbs 10.4 9.8 Orange juice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.85 Mulberry
Calcium 11 39 Mulberry
Potassium 200 194 Orange juice
Magnesium 11 18 Mulberry
Sugars 8.4 8.1 Mulberry
Fiber 0.2 1.7 Mulberry
Copper 0.044 0.06 Mulberry
Zinc 0.05 0.12 Mulberry
Starch
Phosphorus 17 38 Mulberry
Sodium 1 10 Orange juice
Vitamin A 200 25 Orange juice
Vitamin E 0.04 0.87 Mulberry
Vitamin D 0 0
Vitamin B1 0.09 0.029 Orange juice
Vitamin B2 0.03 0.101 Mulberry
Vitamin B3 0.4 0.62 Mulberry
Vitamin B5 0.19 Orange juice
Vitamin B6 0.04 0.05 Mulberry
Vitamin B12 0 0
Vitamin K 0.1 7.8 Mulberry
Folate 30 6 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.027 Orange juice
Monounsaturated Fat 0.036 0.041 Mulberry
Polyunsaturated fat 0.04 0.207 Mulberry
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. 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.