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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, Copper, Folate, Vitamin B6, Vitamin E , and Potassium, yet Mandarin orange is higher in Vitamin C, and Vitamin K.
  • Avocado covers your daily Vitamin B5 needs 23% more than Mandarin orange.
  • Avocado contains 55 times more Saturated Fat than Mandarin orange. While Avocado contains 2.126g of Saturated Fat, Mandarin orange contains only 0.039g.

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

Infographic

Avocado vs Mandarin orange infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +266.7%
Contains more Potassium +192.2%
Contains more Magnesium +141.7%
Contains more Copper +352.4%
Contains more Zinc +814.3%
Contains more Phosphorus +160%
Contains more Calcium +208.3%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Contains more Iron +266.7%
Contains more Potassium +192.2%
Contains more Magnesium +141.7%
Contains more Copper +352.4%
Contains more Zinc +814.3%
Contains more Phosphorus +160%
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" chart 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 Vitamin K +∞%
Contains more Folate +406.3%
Contains more Vitamin C +167%
Contains more Vitamin A +366.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
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 Vitamin K +∞%
Contains more Folate +406.3%
Contains more Vitamin C +167%
Contains more Vitamin A +366.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 160kcal 53kcal Avocado
Protein 2g 0.81g Avocado
Fats 14.66g 0.31g Avocado
Vitamin C 10mg 26.7mg Mandarin orange
Net carbs 1.83g 11.54g Mandarin orange
Carbs 8.53g 13.34g Mandarin orange
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.55mg 0.15mg Avocado
Calcium 12mg 37mg Mandarin orange
Potassium 485mg 166mg Avocado
Magnesium 29mg 12mg Avocado
Sugar 0.66g 10.58g Avocado
Fiber 6.7g 1.8g Avocado
Copper 0.19mg 0.042mg Avocado
Zinc 0.64mg 0.07mg Avocado
Starch 0.11g 0g Avocado
Phosphorus 52mg 20mg Avocado
Sodium 7mg 2mg Mandarin orange
Vitamin A 146IU 681IU Mandarin orange
Vitamin E 2.07mg 0.2mg Avocado
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 21µg 0µg Avocado
Folate 81µg 16µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.039g Mandarin orange
Monounsaturated Fat 9.799g 0.06g Avocado
Polyunsaturated fat 1.816g 0.065g 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
Fructose 0.12g 2.4g Mandarin orange

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
17
Mandarin orange
Mineral Summary Score
24
Avocado
8
Mandarin orange

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 food.
Protein
12%
Avocado
5%
Mandarin orange
Carbohydrates
9%
Avocado
13%
Mandarin orange
Fats
68%
Avocado
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.