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Orange vs Fruit salad - In-Depth Nutrition Comparison

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Summary of differences between Orange and Fruit salad

  • Orange has more Vitamin C, Folate, Vitamin B1 and Fiber, while Fruit salad has more Manganese.
  • Orange covers your daily need of Vitamin C 55% more than Fruit salad.
  • Orange contains 10 times more Folate than Fruit salad. While Orange contains 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
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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
Orange
4
:
Contains more Calcium +263.6%
Contains more Potassium +56%
Contains more Magnesium +25%
Contains less Sodium -100%
Contains more Iron +150%
Contains more Copper +11.1%
Contains more Zinc +100%
Equal in Phosphorus - 14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Calcium +263.6%
Contains more Potassium +56%
Contains more Magnesium +25%
Contains less Sodium -100%
Contains more Iron +150%
Contains more Copper +11.1%
Contains more Zinc +100%
Equal in Phosphorus - 14

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
Orange
8
:
Contains more Vitamin C +1512.1%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B5 +371.7%
Contains more Vitamin B6 +122.2%
Contains more Folate +900%
Contains more Vitamin A +166.7%
Contains more Vitamin B3 +26.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin C +1512.1%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B5 +371.7%
Contains more Vitamin B6 +122.2%
Contains more Folate +900%
Contains more Vitamin A +166.7%
Contains more Vitamin B3 +26.2%

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
24
Orange
6
Fruit salad
Mineral Summary Score
8
Orange
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 the food
Protein
6%
Orange
3%
Fruit salad
Carbohydrates
12%
Orange
13%
Fruit salad
Fats
1%
Orange
0%
Fruit salad

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange Fruit salad
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
Orange contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (difference - 9.35g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Fruit salad Opinion
Calories 47 50 Fruit salad
Protein 0.94 0.51 Orange
Fats 0.12 0.03 Orange
Vitamin C 53.2 3.3 Orange
Carbs 11.75 13.05 Fruit salad
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.25 Fruit salad
Calcium 40 11 Orange
Potassium 181 116 Orange
Magnesium 10 8 Orange
Sugars 9.35 Fruit salad
Fiber 2.4 1 Orange
Copper 0.045 0.05 Fruit salad
Zinc 0.07 0.14 Fruit salad
Starch
Phosphorus 14 14
Sodium 0 5 Orange
Vitamin A 225 600 Fruit salad
Vitamin E 0.18 Orange
Vitamin D 0 0
Vitamin B1 0.087 0.011 Orange
Vitamin B2 0.04 0.014 Orange
Vitamin B3 0.282 0.356 Fruit salad
Vitamin B5 0.25 0.053 Orange
Vitamin B6 0.06 0.027 Orange
Vitamin B12 0 0
Vitamin K 0 Orange
Folate 30 3 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.004 Fruit salad
Monounsaturated Fat 0.023 0.005 Orange
Polyunsaturated fat 0.025 0.011 Orange
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
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 - 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.