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Almond vs. Mandarin orange — In-Depth Nutrition Comparison

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How are Almond and Mandarin orange different?

  • Almond is 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 Almond is 170% higher.
  • Almond contains 56 times more Manganese than Mandarin orange. While Almond contains 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

Almond 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 Calcium +627%
Contains more Iron +2373.3%
Contains more Magnesium +2150%
Contains more Phosphorus +2305%
Contains more Potassium +341.6%
Contains less Sodium -50%
Contains more Zinc +4357.1%
Contains more Copper +2354.8%
Contains more Manganese +5487.2%
Contains more Selenium +4000%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Calcium +627%
Contains more Iron +2373.3%
Contains more Magnesium +2150%
Contains more Phosphorus +2305%
Contains more Potassium +341.6%
Contains less Sodium -50%
Contains more Zinc +4357.1%
Contains more Copper +2354.8%
Contains more Manganese +5487.2%
Contains more Selenium +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.
Almond
7
:
Contains more Vitamin E +12715%
Contains more Vitamin B1 +253.4%
Contains more Vitamin B2 +3061.1%
Contains more Vitamin B3 +862.2%
Contains more Vitamin B5 +118.1%
Contains more Vitamin B6 +75.6%
Contains more Folate +175%
Contains more Vitamin A +33950%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 +12715%
Contains more Vitamin B1 +253.4%
Contains more Vitamin B2 +3061.1%
Contains more Vitamin B3 +862.2%
Contains more Vitamin B5 +118.1%
Contains more Vitamin B6 +75.6%
Contains more Folate +175%
Contains more Vitamin A +33950%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2511.1%
Contains more Fats +16006.5%
Contains more Carbs +61.5%
Contains more Other +700%
Contains more Water +1831.3%
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 Protein +2511.1%
Contains more Fats +16006.5%
Contains more Carbs +61.5%
Contains more Other +700%
Contains more Water +1831.3%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +53.2%
Contains more Glucose +1152.9%
Contains more Fructose +2081.8%
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 Starch +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +53.2%
Contains more Glucose +1152.9%
Contains more Fructose +2081.8%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
17%
Mandarin orange
Minerals Daily Need Coverage Score
142%
Almond
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?
Almond
Almond is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - 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.