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Orange vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between oranges and fruit salad

  • Oranges have more vitamin C, folate, vitamin B1, and fiber, while fruit salad has more vitamin A and manganese.
  • Oranges cover your daily need for vitamin C, 55% more than fruit salad.
  • Oranges contain 10 times more folate than fruit salad. While oranges contain 30µg of folate, fruit salad contains only 3µg.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Orange vs Fruit salad 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.
Orange
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +56%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more IronIron +150%
Contains more CopperCopper +11.1%
Contains more ZincZinc +100%
Contains more ManganeseManganese +504%
~equal in Phosphorus ~14mg

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.
Orange
Orange
8
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1512.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +690.9%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +172.7%
Contains more Vitamin B3Vitamin B3 +26.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Fruit salad DV% diff.
Vitamin C 53.2mg 3.3mg 55%
Folate 30µg 3µg 7%
Vitamin B1 0.087mg 0.011mg 6%
Fiber 2.4g 1g 6%
Manganese 0.025mg 0.151mg 5%
Vitamin B5 0.25mg 0.053mg 4%
Vitamin B6 0.06mg 0.027mg 3%
Calcium 40mg 11mg 3%
Iron 0.1mg 0.25mg 2%
Choline 8.4mg 2%
Potassium 181mg 116mg 2%
Vitamin B2 0.04mg 0.014mg 2%
Vitamin A 11µg 30µg 2%
Protein 0.94g 0.51g 1%
Selenium 0.5µg 1%
Zinc 0.07mg 0.14mg 1%
Copper 0.045mg 0.05mg 1%
Vitamin E 0.18mg 1%
Calories 47kcal 50kcal 0%
Fats 0.12g 0.03g 0%
Net carbs 9.35g 12.05g N/A
Carbs 11.75g 13.05g 0%
Magnesium 10mg 8mg 0%
Sugar 9.35g N/A
Phosphorus 14mg 14mg 0%
Sodium 0mg 5mg 0%
Vitamin B3 0.282mg 0.356mg 0%
Saturated fat 0.015g 0.004g 0%
Monounsaturated fat 0.023g 0.005g 0%
Polyunsaturated fat 0.025g 0.011g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +84.3%
Contains more FatsFats +300%
Contains more OtherOther +69.2%
Contains more CarbsCarbs +11.1%
~equal in Water ~86.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +360%
Contains more Poly. FatPolyunsaturated fat +127.3%
Contains less Sat. FatSaturated fat -73.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.