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Mandarin orange vs Orange juice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Orange juice
Orange juice contains less Sugars (difference - 2.18g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mandarin orange Orange juice
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mandarin orange Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Mandarin orange
25
Orange juice
Mineral Summary Score
6
Mandarin orange
6
Orange juice

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 +236.4%
Contains more Zinc +40%
Contains more Phosphorus +17.6%
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Equal in Magnesium - 11
Equal in Copper - 0.044
Contains more Calcium +236.4%
Contains more Zinc +40%
Contains more Phosphorus +17.6%
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Equal in Magnesium - 11
Equal in Copper - 0.044

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
:
Contains more Vitamin A +240.5%
Contains more Vitamin E +400%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +13.7%
Contains more Vitamin B6 +95%
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4
Contains more Vitamin A +240.5%
Contains more Vitamin E +400%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +13.7%
Contains more Vitamin B6 +95%
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4

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 the food
Protein
5%
Mandarin orange
4%
Orange juice
Carbohydrates
13%
Mandarin orange
10%
Orange juice
Fats
1%
Mandarin orange
1%
Orange juice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mandarin orange Orange juice Opinion
Calories 53 45 Mandarin orange
Protein 0.81 0.7 Mandarin orange
Fats 0.31 0.2 Mandarin orange
Vitamin C 26.7 50 Orange juice
Carbs 13.34 10.4 Mandarin orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.15 0.2 Orange juice
Calcium 37 11 Mandarin orange
Potassium 166 200 Orange juice
Magnesium 12 11 Mandarin orange
Sugars 10.58 8.4 Mandarin orange
Fiber 1.8 0.2 Mandarin orange
Copper 0.042 0.044 Orange juice
Zinc 0.07 0.05 Mandarin orange
Starch 0 Mandarin orange
Phosphorus 20 17 Mandarin orange
Sodium 2 1 Orange juice
Vitamin A 681 200 Mandarin orange
Vitamin E 0.2 0.04 Mandarin orange
Vitamin D 0 0
Vitamin B1 0.058 0.09 Orange juice
Vitamin B2 0.036 0.03 Mandarin orange
Vitamin B3 0.376 0.4 Orange juice
Vitamin B5 0.216 0.19 Mandarin orange
Vitamin B6 0.078 0.04 Mandarin orange
Vitamin B12 0 0
Vitamin K 0 0.1 Orange juice
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.039 0.024 Orange juice
Monounsaturated Fat 0.06 0.036 Mandarin orange
Polyunsaturated fat 0.065 0.04 Mandarin orange
Tryptophan 0.002 0.002
Threonine 0.016 0.008 Mandarin orange
Isoleucine 0.017 0.008 Mandarin orange
Leucine 0.028 0.013 Mandarin orange
Lysine 0.032 0.009 Mandarin orange
Methionine 0.002 0.003 Orange juice
Phenylalanine 0.018 0.009 Mandarin orange
Valine 0.021 0.011 Mandarin orange
Histidine 0.011 0.003 Mandarin orange
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.