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Ground beef vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between ground beef and oranges

  • Ground beef has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and vitamin B6; however, oranges are higher in vitamin C.
  • Ground beef covers your daily vitamin B12 needs 104% more than oranges.
  • The glycemic index of oranges is higher.

Food varieties used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Oranges, raw, all commercial varieties.

Infographic

Ground beef vs 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" 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Orange
3
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 +70%
Contains more PotassiumPotassium +33.1%
Contains more IronIron +2170%
Contains more CopperCopper +75.6%
Contains more ZincZinc +8242.9%
Contains more PhosphorusPhosphorus +1085.7%
Contains more SeleniumSelenium +3720%
Contains more CalciumCalcium +21.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +177.8%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Orange
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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 B2Vitamin B2 +327.5%
Contains more Vitamin B3Vitamin B3 +1327.7%
Contains more Vitamin B5Vitamin B5 +104.8%
Contains more Vitamin B6Vitamin B6 +418.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +771.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Orange
2
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 +2439.4%
Contains more FatsFats +12708.3%
Contains more OtherOther +443.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
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 +31734.8%
Contains more Poly. FatPolyunsaturated fat +1532%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground beef Orange
Lower in Cholesterol ok
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 Equal

All nutrients comparison - raw data values

Nutrient Ground beef Orange DV% diff.
Vitamin B12 2.49µg 0µg 104%
Vitamin C 0mg 53.2mg 59%
Zinc 5.84mg 0.07mg 52%
Protein 23.87g 0.94g 46%
Selenium 19.1µg 0.5µg 34%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.015g 28%
Iron 2.27mg 0.1mg 27%
Fats 15.37g 0.12g 23%
Vitamin B3 4.026mg 0.282mg 23%
Phosphorus 166mg 14mg 22%
Vitamin B6 0.311mg 0.06mg 19%
Monounsaturated fat 7.322g 0.023g 18%
Choline 73.2mg 8.4mg 12%
Fiber 0g 2.4g 10%
Vitamin B2 0.171mg 0.04mg 10%
Calories 241kcal 47kcal 10%
Folate 7µg 30µg 6%
Vitamin B5 0.512mg 0.25mg 5%
Carbs 0g 11.75g 4%
Copper 0.079mg 0.045mg 4%
Polyunsaturated fat 0.408g 0.025g 3%
Vitamin B1 0.051mg 0.087mg 3%
Sodium 73mg 0mg 3%
Magnesium 17mg 10mg 2%
Vitamin K 2.9µg 0µg 2%
Potassium 241mg 181mg 2%
Manganese 0.009mg 0.025mg 1%
Calcium 33mg 40mg 1%
Vitamin A 3µg 11µg 1%
Net carbs 0g 9.35g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 9.35g N/A
Vitamin E 0.12mg 0.18mg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.009mg 0%
Threonine 0.923mg 0.015mg 0%
Isoleucine 1.055mg 0.025mg 0%
Leucine 1.861mg 0.023mg 0%
Lysine 1.976mg 0.047mg 0%
Methionine 0.614mg 0.02mg 0%
Phenylalanine 0.931mg 0.031mg 0%
Valine 1.172mg 0.04mg 0%
Histidine 0.775mg 0.018mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef 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
46%
Ground beef
21%
Orange
Minerals Daily Need Coverage Score
50%
Ground beef
7%
Orange

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 6.058g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.