Cereal vs. Orange — In-Depth Nutrition Comparison
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How are cereal and oranges different?
- Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese, while oranges are higher in vitamin C.
- Cereal covers your daily need for vitamin B1, 517% more than oranges.
- Cereal has a higher glycemic index (69) than oranges (45).
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oranges, raw, all commercial varieties types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +90% |
| Contains more IronIron | +33960% |
| Contains more CopperCopper | +204.4% |
| Contains more ZincZinc | +10757.1% |
| Contains more PhosphorusPhosphorus | +450% |
| Contains more ManganeseManganese | +3060% |
| Contains more SeleniumSelenium | +1160% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +72.4% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +7300% |
| Contains more Vitamin B1Vitamin B1 | +7127.6% |
| Contains more Vitamin B2Vitamin B2 | +9575% |
| Contains more Vitamin B3Vitamin B3 | +10403.5% |
| Contains more Vitamin B6Vitamin B6 | +9876.7% |
| Contains more Vitamin CVitamin C | +38.2% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B5Vitamin B5 | +10.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.087mg | 517% |
| Vitamin B6 | 5.986mg | 0.06mg | 456% |
| Iron | 34.06mg | 0.1mg | 425% |
| Vitamin B2 | 3.87mg | 0.04mg | 295% |
| Vitamin B3 | 29.62mg | 0.282mg | 183% |
| Vitamin A | 814µg | 11µg | 89% |
| Zinc | 7.6mg | 0.07mg | 68% |
| Sodium | 795mg | 0mg | 35% |
| Manganese | 0.79mg | 0.025mg | 33% |
| Carbs | 86.85g | 11.75g | 25% |
| Calories | 378kcal | 47kcal | 17% |
| Vitamin C | 38.5mg | 53.2mg | 16% |
| Selenium | 6.3µg | 0.5µg | 11% |
| Copper | 0.137mg | 0.045mg | 10% |
| Protein | 6.06g | 0.94g | 10% |
| Phosphorus | 77mg | 14mg | 9% |
| Folate | 30µg | 8% | |
| Fiber | 1.4g | 2.4g | 4% |
| Calcium | 10mg | 40mg | 3% |
| Magnesium | 19mg | 10mg | 2% |
| Choline | 8.4mg | 2% | |
| Polyunsaturated fat | 0.354g | 0.025g | 2% |
| Potassium | 105mg | 181mg | 2% |
| Fats | 1.08g | 0.12g | 1% |
| Saturated fat | 0.26g | 0.015g | 1% |
| Vitamin E | 0.08mg | 0.18mg | 1% |
| Net carbs | 85.45g | 9.35g | N/A |
| Sugar | 10.35g | 9.35g | N/A |
| Vitamin B5 | 0.226mg | 0.25mg | 0% |
| Monounsaturated fat | 0.204g | 0.023g | 0% |
| Tryptophan | 0.066mg | 0.009mg | 0% |
| Threonine | 0.241mg | 0.015mg | 0% |
| Isoleucine | 0.26mg | 0.025mg | 0% |
| Leucine | 0.767mg | 0.023mg | 0% |
| Lysine | 0.113mg | 0.047mg | 0% |
| Methionine | 0.13mg | 0.02mg | 0% |
| Phenylalanine | 0.365mg | 0.031mg | 0% |
| Valine | 0.344mg | 0.04mg | 0% |
| Histidine | 0.162mg | 0.018mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +544.7% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +639.1% |
| Contains more OtherOther | +406.8% |
| Contains more WaterWater | +2195% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +787% |
| Contains more Poly. FatPolyunsaturated fat | +1316% |
| Contains less Sat. FatSaturated fat | -94.2% |
