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  6. Mandarin orange vs. Arborio rice

Mandarin orange vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between mandarin oranges and arborio rice

  • Mandarin oranges have more vitamin C and vitamin A, while arborio rice has more iron, manganese, selenium, folate, vitamin B1, and vitamin B3.
  • Mandarin oranges' daily need coverage for vitamin C is 30% higher.
  • Mandarin oranges have a lower glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Tangerines, (mandarin oranges), raw and Rice, white, short-grain, enriched, cooked.

Infographic

Mandarin orange vs Arborio rice 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +538.5%
Contains more IronIron +873.3%
Contains more CopperCopper +71.4%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +815.4%
Contains more SeleniumSelenium +7400%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B3Vitamin B3 +297.1%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more FolateFolate +268.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Arborio rice DV% diff.
Vitamin C 26.7mg 0mg 30%
Iron 0.15mg 1.46mg 16%
Manganese 0.039mg 0.357mg 14%
Selenium 0.1µg 7.5µg 13%
Folate 16µg 59µg 11%
Vitamin B1 0.058mg 0.164mg 9%
Fiber 1.8g 7%
Vitamin B3 0.376mg 1.493mg 7%
Carbs 13.34g 28.73g 5%
Vitamin B5 0.216mg 0.397mg 4%
Vitamin A 34µg 0µg 4%
Calories 53kcal 130kcal 4%
Potassium 166mg 26mg 4%
Calcium 37mg 1mg 4%
Copper 0.042mg 0.072mg 3%
Zinc 0.07mg 0.4mg 3%
Protein 0.81g 2.36g 3%
Fructose 2.4g 3%
Choline 10.2mg 2%
Phosphorus 20mg 33mg 2%
Vitamin B2 0.036mg 0.016mg 2%
Vitamin B6 0.078mg 0.059mg 1%
Vitamin E 0.2mg 1%
Magnesium 12mg 8mg 1%
Fats 0.31g 0.19g 0%
Net carbs 11.54g 28.73g N/A
Sugar 10.58g N/A
Sodium 2mg 0mg 0%
Saturated fat 0.039g 0.051g 0%
Monounsaturated fat 0.06g 0.058g 0%
Polyunsaturated fat 0.065g 0.05g 0%
Tryptophan 0.002mg 0.027mg 0%
Threonine 0.016mg 0.084mg 0%
Isoleucine 0.017mg 0.102mg 0%
Leucine 0.028mg 0.195mg 0%
Lysine 0.032mg 0.085mg 0%
Methionine 0.002mg 0.056mg 0%
Phenylalanine 0.018mg 0.126mg 0%
Valine 0.021mg 0.144mg 0%
Histidine 0.011mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +63.2%
Contains more WaterWater +24.3%
Contains more OtherOther +94.7%
Contains more ProteinProtein +191.4%
Contains more CarbsCarbs +115.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Poly. FatPolyunsaturated fat +30%
~equal in Monounsaturated fat ~0.058g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.