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Salmonberries vs. Orange — In-Depth Nutrition Comparison

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The main differences between Salmonberries and Orange

  • Salmonberries have more Manganese, Vitamin K, and Vitamin E , however, Orange have more Vitamin C.
  • Daily need coverage for Vitamin C from Orange is 49% higher.
  • Salmonberries are lower in Sugar.

Food types used in this article are Salmonberries, raw (Alaska Native) and Oranges, raw, all commercial varieties.

Infographic

Salmonberries vs Orange 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.
Contains more Iron +300%
Contains more Magnesium +50%
Contains more Phosphorus +92.9%
Contains more Zinc +300%
Contains more Manganese +4300%
Contains more Calcium +207.7%
Contains more Potassium +64.5%
Contains less Sodium -100%
Contains more Copper +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 3.8% 7.1% 6% 16% 0% 1.9% 15% 3.3% 2.7%
Contains more Iron +300%
Contains more Magnesium +50%
Contains more Phosphorus +92.9%
Contains more Zinc +300%
Contains more Manganese +4300%
Contains more Calcium +207.7%
Contains more Potassium +64.5%
Contains less Sodium -100%
Contains more Copper +50%

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.
:
7
Orange
Contains more Vitamin A +120.4%
Contains more Vitamin E +794.4%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B6 +30%
Contains more Vitamin K +∞%
Contains more Vitamin C +478.3%
Contains more Vitamin B1 +112.2%
Contains more Vitamin B5 +49.7%
Contains more Folate +76.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 3.6% 0% 177% 22% 9.2% 5.3% 15% 14% 23% 0% 4.6% 0%
Contains more Vitamin A +120.4%
Contains more Vitamin E +794.4%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B6 +30%
Contains more Vitamin K +∞%
Contains more Vitamin C +478.3%
Contains more Vitamin B1 +112.2%
Contains more Vitamin B5 +49.7%
Contains more Folate +76.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +175%
Contains more Other +27.3%
Contains more Protein +10.6%
Contains more Carbs +16.9%
Equal in Water - 86.75
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +175%
Contains more Other +27.3%
Contains more Protein +10.6%
Contains more Carbs +16.9%
Equal in Water - 86.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Orange Opinion
Net carbs 8.15g 9.35g Orange
Protein 0.85g 0.94g Orange
Fats 0.33g 0.12g Salmonberries
Carbs 10.05g 11.75g Orange
Calories 47kcal 47kcal
Fructose 1.75g Salmonberries
Sugar 3.66g 9.35g Salmonberries
Fiber 1.9g 2.4g Orange
Calcium 13mg 40mg Orange
Iron 0.4mg 0.1mg Salmonberries
Magnesium 15mg 10mg Salmonberries
Phosphorus 27mg 14mg Salmonberries
Potassium 110mg 181mg Orange
Sodium 14mg 0mg Orange
Zinc 0.28mg 0.07mg Salmonberries
Copper 0.03mg 0.045mg Orange
Manganese 1.1mg 0.025mg Salmonberries
Selenium 0.5µg Orange
Vitamin A 496IU 225IU Salmonberries
Vitamin A RAE 50µg 11µg Salmonberries
Vitamin E 1.61mg 0.18mg Salmonberries
Vitamin C 9.2mg 53.2mg Orange
Vitamin B1 0.041mg 0.087mg Orange
Vitamin B2 0.062mg 0.04mg Salmonberries
Vitamin B3 0.466mg 0.282mg Salmonberries
Vitamin B5 0.167mg 0.25mg Orange
Vitamin B6 0.078mg 0.06mg Salmonberries
Folate 17µg 30µg Orange
Choline 8.4mg Orange
Vitamin K 14.8µg 0µg Salmonberries
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 Salmonberries
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
16%
Salmonberries
22%
Orange
Minerals Daily Need Coverage Score
21%
Salmonberries
7%
Orange

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 5.69g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 45)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.4)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 14mg)
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.
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

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.