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Fast food vs. Orange — In-Depth Nutrition Comparison

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What are the differences between fast food and oranges?

  • Fast food is higher in vitamin B12, iron, selenium, vitamin B3, vitamin B2, zinc, vitamin B1, and phosphorus, yet oranges are higher in vitamin C.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • The amount of saturated fat in oranges is lower.
  • The glycemic index of oranges is lower.

We used Fast foods, hamburger; single, regular patty; plain and Oranges, raw, all commercial varieties types in this article.

Infographic

Fast food vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +55%
Contains more IronIron +2960%
Contains more CopperCopper +168.9%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +857.1%
Contains more ManganeseManganese +1328%
Contains more SeleniumSelenium +3960%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +264.4%
Contains more Vitamin B2Vitamin B2 +807.5%
Contains more Vitamin B3Vitamin B3 +1891.8%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +253.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +309.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1657.4%
Contains more FatsFats +9908.3%
Contains more CarbsCarbs +168.1%
Contains more OtherOther +245.5%
Contains more WaterWater +125.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +20921.7%
Contains more Poly. FatPolyunsaturated fat +6620%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food Orange
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fast food Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Iron 3.06mg 0.1mg 37%
Vitamin B12 0.89µg 0µg 37%
Selenium 20.3µg 0.5µg 36%
Vitamin B3 5.617mg 0.282mg 33%
Protein 16.52g 0.94g 31%
Vitamin B2 0.363mg 0.04mg 25%
Zinc 2.52mg 0.07mg 22%
Saturated fat 4.493g 0.015g 20%
Vitamin B1 0.317mg 0.087mg 19%
Fats 12.01g 0.12g 18%
Phosphorus 134mg 14mg 17%
Sodium 331mg 0mg 14%
Manganese 0.357mg 0.025mg 14%
Calories 297kcal 47kcal 13%
Folate 80µg 30µg 13%
Vitamin B6 0.212mg 0.06mg 12%
Monounsaturated fat 4.835g 0.023g 12%
Cholesterol 33mg 0mg 11%
Polyunsaturated fat 1.68g 0.025g 11%
Starch 22.87g 9%
Copper 0.121mg 0.045mg 8%
Carbs 31.5g 11.75g 7%
Vitamin B5 0.53mg 0.25mg 6%
Choline 34.4mg 8.4mg 5%
Vitamin K 4.9µg 0µg 4%
Magnesium 27mg 10mg 4%
Fructose 2.27g 3%
Fiber 1.7g 2.4g 3%
Calcium 62mg 40mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.38mg 0.18mg 1%
Net carbs 29.8g 9.35g N/A
Vitamin D 2IU 0IU 0%
Potassium 197mg 181mg 0%
Sugar 4.88g 9.35g N/A
Vitamin A 9µg 11µg 0%
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.009mg 0%
Threonine 0.46mg 0.015mg 0%
Isoleucine 0.642mg 0.025mg 0%
Leucine 1.13mg 0.023mg 0%
Lysine 0.785mg 0.047mg 0%
Methionine 0.306mg 0.02mg 0%
Phenylalanine 0.67mg 0.031mg 0%
Valine 0.728mg 0.04mg 0%
Histidine 0.402mg 0.018mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Fast food
21%
Orange
Minerals Daily Need Coverage Score
54%
Fast food
7%
Orange

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 4.478g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Fast food
Fast food is lower in Sugar (difference - 4.47g)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.