Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almonds vs. Mandarin orange — In-Depth Nutrition Comparison

Compare

How are Almonds and Mandarin orange different?

  • Almonds are higher in Vitamin E, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Fiber, and Zinc, however, Mandarin orange is richer in Vitamin C.
  • Daily need coverage for Vitamin E from Almonds is 170% higher.
  • Almonds contain 56 times more Manganese than Mandarin orange. While Almonds contain 2.179mg of Manganese, Mandarin orange contains only 0.039mg.

Nuts, almonds and Tangerines, (mandarin oranges), raw are the varieties used in this article.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +2150%
Contains more CalciumCalcium +627%
Contains more PotassiumPotassium +341.6%
Contains more IronIron +2373.3%
Contains more CopperCopper +2354.8%
Contains more ZincZinc +4357.1%
Contains more PhosphorusPhosphorus +2305%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +5487.2%
Contains more SeleniumSelenium +4000%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +12715%
Contains more Vitamin B1Vitamin B1 +253.4%
Contains more Vitamin B2Vitamin B2 +3061.1%
Contains more Vitamin B3Vitamin B3 +862.2%
Contains more Vitamin B5Vitamin B5 +118.1%
Contains more Vitamin B6Vitamin B6 +75.6%
Contains more FolateFolate +175%
Contains more CholineCholine +410.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +2511.1%
Contains more FatsFats +16006.5%
Contains more CarbsCarbs +61.5%
Contains more OtherOther +700%
Contains more WaterWater +1831.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
24% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated Fat +52485%
Contains more Poly. FatPolyunsaturated fat +18867.7%
Contains less Sat. FatSaturated Fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +53.2%
Contains more GlucoseGlucose +1152.9%
Contains more FructoseFructose +2081.8%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Mandarin orange
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Almonds Mandarin orange Opinion
Calories 579kcal 53kcal Almonds
Protein 21.15g 0.81g Almonds
Fats 49.93g 0.31g Almonds
Vitamin C 0mg 26.7mg Mandarin orange
Net carbs 9.05g 11.54g Mandarin orange
Carbs 21.55g 13.34g Almonds
Magnesium 270mg 12mg Almonds
Calcium 269mg 37mg Almonds
Potassium 733mg 166mg Almonds
Iron 3.71mg 0.15mg Almonds
Sugar 4.35g 10.58g Almonds
Fiber 12.5g 1.8g Almonds
Copper 1.031mg 0.042mg Almonds
Zinc 3.12mg 0.07mg Almonds
Starch 0.72g 0g Almonds
Phosphorus 481mg 20mg Almonds
Sodium 1mg 2mg Almonds
Vitamin A 2IU 681IU Mandarin orange
Vitamin A 0µg 34µg Mandarin orange
Vitamin E 25.63mg 0.2mg Almonds
Manganese 2.179mg 0.039mg Almonds
Selenium 4.1µg 0.1µg Almonds
Vitamin B1 0.205mg 0.058mg Almonds
Vitamin B2 1.138mg 0.036mg Almonds
Vitamin B3 3.618mg 0.376mg Almonds
Vitamin B5 0.471mg 0.216mg Almonds
Vitamin B6 0.137mg 0.078mg Almonds
Folate 44µg 16µg Almonds
Trans Fat 0.015g 0g Mandarin orange
Choline 52.1mg 10.2mg Almonds
Saturated Fat 3.802g 0.039g Mandarin orange
Monounsaturated Fat 31.551g 0.06g Almonds
Polyunsaturated fat 12.329g 0.065g Almonds
Tryptophan 0.211mg 0.002mg Almonds
Threonine 0.601mg 0.016mg Almonds
Isoleucine 0.751mg 0.017mg Almonds
Leucine 1.473mg 0.028mg Almonds
Lysine 0.568mg 0.032mg Almonds
Methionine 0.157mg 0.002mg Almonds
Phenylalanine 1.132mg 0.018mg Almonds
Valine 0.855mg 0.021mg Almonds
Histidine 0.539mg 0.011mg Almonds
Fructose 0.11g 2.4g Mandarin orange
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
78%
Almonds
16%
Mandarin orange
Minerals Daily Need Coverage Score
142%
Almonds
7%
Mandarin orange

Comparison summary

Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 3.763g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $2)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.