Orange vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between oranges and mulberries

Oranges are richer in vitamin C and folate, while mulberries are higher in iron and vitamin K.
Mulberries cover your daily iron needs 22% more than oranges.
Oranges have 5 times more folate than mulberries. Oranges have 30µg of folate, while mulberries have 6µg.
Oranges have a higher glycemic index (45) than mulberries (25).

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Orange

Mulberry

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+80%
Contains more IronIron	+1750%
Contains more CopperCopper	+33.3%
Contains more ZincZinc	+71.4%
Contains more PhosphorusPhosphorus	+171.4%
Contains more SeleniumSelenium	+20%

~equal in Calcium ~39mg

~equal in Potassium ~194mg

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

Mulberry

Contains more Vitamin CVitamin C	+46.2%
Contains more Vitamin AVitamin A	+1000%
Contains more Vitamin B1Vitamin B1	+200%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+20%
Contains more FolateFolate	+400%

Contains more Vitamin EVitamin E	+383.3%
Contains more Vitamin B2Vitamin B2	+152.5%
Contains more Vitamin B3Vitamin B3	+119.9%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.1mg	1.85mg	22%
Vitamin C	53.2mg	36.4mg	19%
Vitamin K	0µg	7.8µg	7%
Folate	30µg	6µg	6%
Vitamin E	0.18mg	0.87mg	5%
Vitamin B1	0.087mg	0.029mg	5%
Vitamin B2	0.04mg	0.101mg	5%
Vitamin B5	0.25mg		5%
Fiber	2.4g	1.7g	3%
Phosphorus	14mg	38mg	3%
Magnesium	10mg	18mg	2%
Copper	0.045mg	0.06mg	2%
Vitamin B3	0.282mg	0.62mg	2%
Protein	0.94g	1.44g	1%
Carbs	11.75g	9.8g	1%
Vitamin A	11µg	1µg	1%
Manganese	0.025mg		1%
Vitamin B6	0.06mg	0.05mg	1%
Choline	8.4mg	12.3mg	1%
Polyunsaturated fat	0.025g	0.207g	1%
Calories	47kcal	43kcal	0%
Protein per 100 calories	2g	3.3g	N/A
Calories per 10 g protein	500kcal	299kcal	N/A
Weight per 100 calories	213g	233g	N/A
Fats	0.12g	0.39g	0%
Net carbs	9.35g	8.1g	N/A
Calcium	40mg	39mg	0%
Potassium	181mg	194mg	0%
Sugar	9.35g	8.1g	N/A
Zinc	0.07mg	0.12mg	0%
Sodium	0mg	10mg	0%
Selenium	0.5µg	0.6µg	0%
Saturated fat	0.015g	0.027g	0%
Monounsaturated fat	0.023g	0.041g	0%
Tryptophan	0.009mg		0%
Threonine	0.015mg		0%
Isoleucine	0.025mg		0%
Leucine	0.023mg		0%
Lysine	0.047mg		0%
Methionine	0.02mg		0%
Phenylalanine	0.031mg		0%
Valine	0.04mg		0%
Histidine	0.018mg		0%