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Avocado vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between Avocado and Mandarin orange

  • Avocado is higher in Vitamin B5, Fiber, Vitamin K, Copper, Folate, Vitamin B6, Vitamin E , and Potassium, yet Mandarin orange is higher in Vitamin C.
  • Avocado covers your daily Vitamin B5 needs 23% more than Mandarin orange.
  • The amount of Saturated Fat in Mandarin orange is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Tangerines, (mandarin oranges), raw.

Infographic

Avocado vs Mandarin 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 +266.7%
Contains more Magnesium +141.7%
Contains more Phosphorus +160%
Contains more Potassium +192.2%
Contains more Zinc +814.3%
Contains more Copper +352.4%
Contains more Manganese +264.1%
Contains more Selenium +300%
Contains more Calcium +208.3%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +266.7%
Contains more Magnesium +141.7%
Contains more Phosphorus +160%
Contains more Potassium +192.2%
Contains more Zinc +814.3%
Contains more Copper +352.4%
Contains more Manganese +264.1%
Contains more Selenium +300%
Contains more Calcium +208.3%
Contains less Sodium -71.4%

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.
:
Contains more Vitamin E +935%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +261.1%
Contains more Vitamin B3 +362.2%
Contains more Vitamin B5 +543.1%
Contains more Vitamin B6 +229.5%
Contains more Folate +406.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +366.4%
Contains more Vitamin C +167%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin E +935%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +261.1%
Contains more Vitamin B3 +362.2%
Contains more Vitamin B5 +543.1%
Contains more Vitamin B6 +229.5%
Contains more Folate +406.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +366.4%
Contains more Vitamin C +167%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +146.9%
Contains more Fats +4629%
Contains more Other +327%
Contains more Carbs +56.4%
Contains more Water +16.3%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +146.9%
Contains more Fats +4629%
Contains more Other +327%
Contains more Carbs +56.4%
Contains more Water +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +16231.7%
Contains more Polyunsaturated fat +2693.8%
Contains less Saturated Fat -98.2%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +16231.7%
Contains more Polyunsaturated fat +2693.8%
Contains less Saturated Fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +9983.3%
Contains more Glucose +475.7%
Contains more Fructose +1900%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +9983.3%
Contains more Glucose +475.7%
Contains more Fructose +1900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Mandarin orange Opinion
Net carbs 1.83g 11.54g Mandarin orange
Protein 2g 0.81g Avocado
Fats 14.66g 0.31g Avocado
Carbs 8.53g 13.34g Mandarin orange
Calories 160kcal 53kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 2.4g Mandarin orange
Sugar 0.66g 10.58g Avocado
Fiber 6.7g 1.8g Avocado
Calcium 12mg 37mg Mandarin orange
Iron 0.55mg 0.15mg Avocado
Magnesium 29mg 12mg Avocado
Phosphorus 52mg 20mg Avocado
Potassium 485mg 166mg Avocado
Sodium 7mg 2mg Mandarin orange
Zinc 0.64mg 0.07mg Avocado
Copper 0.19mg 0.042mg Avocado
Manganese 0.142mg 0.039mg Avocado
Selenium 0.4µg 0.1µg Avocado
Vitamin A 146IU 681IU Mandarin orange
Vitamin A RAE 7µg 34µg Mandarin orange
Vitamin E 2.07mg 0.2mg Avocado
Vitamin C 10mg 26.7mg Mandarin orange
Vitamin B1 0.067mg 0.058mg Avocado
Vitamin B2 0.13mg 0.036mg Avocado
Vitamin B3 1.738mg 0.376mg Avocado
Vitamin B5 1.389mg 0.216mg Avocado
Vitamin B6 0.257mg 0.078mg Avocado
Folate 81µg 16µg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.002mg Avocado
Threonine 0.073mg 0.016mg Avocado
Isoleucine 0.084mg 0.017mg Avocado
Leucine 0.143mg 0.028mg Avocado
Lysine 0.132mg 0.032mg Avocado
Methionine 0.038mg 0.002mg Avocado
Phenylalanine 0.097mg 0.018mg Avocado
Valine 0.107mg 0.021mg Avocado
Histidine 0.049mg 0.011mg Avocado
Saturated Fat 2.126g 0.039g Mandarin orange
Monounsaturated Fat 9.799g 0.06g Avocado
Polyunsaturated fat 1.816g 0.065g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Mandarin orange
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
35%
Avocado
17%
Mandarin orange
Minerals Daily Need Coverage Score
21%
Avocado
7%
Mandarin orange

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 2.087g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.