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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
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%
Equal in Phosphorus - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
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%
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 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%
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%

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
Sugar 9.35g g 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
Vitamin A 225IU 600IU Fruit salad
Vitamin E 0.18mg mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Orange
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
6%
Orange
3%
Fruit salad
Carbohydrates
12%
Orange
13%
Fruit salad
Fats
1%
Orange
0%
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

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 to 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.