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  6. Orange vs. Fruit salad

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
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
:
4
Fruit salad
Fruit salad
Contains more Calcium +263.6%
Contains more Magnesium +25%
Contains more Potassium +56%
Contains less Sodium -100%
Contains more Iron +150%
Contains more Zinc +100%
Contains more Copper +11.1%
Contains more Manganese +504%
Equal in Phosphorus - 14
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +263.6%
Contains more Magnesium +25%
Contains more Potassium +56%
Contains less Sodium -100%
Contains more Iron +150%
Contains more Zinc +100%
Contains more Copper +11.1%
Contains more Manganese +504%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
8
:
2
Fruit salad
Fruit salad
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
4
:
1
Fruit salad
Fruit salad
Contains more Protein +84.3%
Contains more Fats +300%
Contains more Other +69.2%
Contains more Carbs +11.1%
Equal in Water - 86.15
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +84.3%
Contains more Fats +300%
Contains more Other +69.2%
Contains more Carbs +11.1%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +127.3%
Contains less Saturated Fat -73.3%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +127.3%
Contains less Saturated Fat -73.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Fruit salad
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange Fruit salad Opinion
Net carbs 9.35g 12.05g Fruit salad
Protein 0.94g 0.51g Orange
Fats 0.12g 0.03g Orange
Carbs 11.75g 13.05g Fruit salad
Calories 47kcal 50kcal Fruit salad
Sugar 9.35g Fruit salad
Fiber 2.4g 1g Orange
Calcium 40mg 11mg Orange
Iron 0.1mg 0.25mg Fruit salad
Magnesium 10mg 8mg Orange
Phosphorus 14mg 14mg
Potassium 181mg 116mg Orange
Sodium 0mg 5mg Orange
Zinc 0.07mg 0.14mg Fruit salad
Copper 0.045mg 0.05mg Fruit salad
Manganese 0.025mg 0.151mg Fruit salad
Selenium 0.5µg Orange
Vitamin A 225IU 600IU Fruit salad
Vitamin A RAE 11µg 30µg Fruit salad
Vitamin E 0.18mg Orange
Vitamin C 53.2mg 3.3mg Orange
Vitamin B1 0.087mg 0.011mg Orange
Vitamin B2 0.04mg 0.014mg Orange
Vitamin B3 0.282mg 0.356mg Fruit salad
Vitamin B5 0.25mg 0.053mg Orange
Vitamin B6 0.06mg 0.027mg Orange
Folate 30µg 3µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0.004g Fruit salad
Monounsaturated Fat 0.023g 0.005g Orange
Polyunsaturated fat 0.025g 0.011g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Orange
6%
Fruit salad
Minerals Daily Need Coverage Score
7%
Orange
8%
Fruit salad

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 is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (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 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

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.