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Orange vs Mulberry - In-Depth Nutrition Comparison

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Significant differences between Orange and Mulberry

  • Orange is richer in Vitamin C, and Folate, while Mulberry is higher in Iron, and Vitamin K.
  • Mulberry covers your daily Iron needs 22% more than Orange.
  • Orange has 5 times more Folate than Mulberry. Orange has 30µg of Folate, while Mulberry has 6µg.

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Mulberries, raw.

Infographic

Orange vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Iron +1750%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Zinc +71.4%
Contains more Copper +33.3%
Equal in Calcium - 39
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains less Sodium -100%
Contains more Iron +1750%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Zinc +71.4%
Contains more Copper +33.3%
Equal in Calcium - 39
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
Orange
6
:
Contains more Vitamin A +800%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +200%
Contains more Vitamin B6 +20%
Contains more Folate +400%
Contains more Vitamin E +383.3%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +119.9%
Contains more Vitamin K +∞%
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +800%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +200%
Contains more Vitamin B6 +20%
Contains more Folate +400%
Contains more Vitamin E +383.3%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +119.9%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Orange Mulberry Opinion
Net carbs 9.35g 8.1g Orange
Protein 0.94g 1.44g Mulberry
Fats 0.12g 0.39g Mulberry
Carbs 11.75g 9.8g Orange
Calories 47kcal 43kcal Orange
Starch g g
Fructose g g
Sugar 9.35g 8.1g Mulberry
Fiber 2.4g 1.7g Orange
Calcium 40mg 39mg Orange
Iron 0.1mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 14mg 38mg Mulberry
Potassium 181mg 194mg Mulberry
Sodium 0mg 10mg Orange
Zinc 0.07mg 0.12mg Mulberry
Copper 0.045mg 0.06mg Mulberry
Vitamin A 225IU 25IU Orange
Vitamin E 0.18mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 36.4mg Orange
Vitamin B1 0.087mg 0.029mg Orange
Vitamin B2 0.04mg 0.101mg Mulberry
Vitamin B3 0.282mg 0.62mg Mulberry
Vitamin B5 0.25mg mg Orange
Vitamin B6 0.06mg 0.05mg Orange
Folate 30µg 6µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 7.8µg Mulberry
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 0.027g Orange
Monounsaturated Fat 0.023g 0.041g Mulberry
Polyunsaturated fat 0.025g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Mulberry
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
18
Mulberry
Mineral Summary Score
8
Orange
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 food.
Protein
6%
Orange
9%
Mulberry
Carbohydrates
12%
Orange
10%
Mulberry
Fats
1%
Orange
2%
Mulberry

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 1.25g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
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. 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.