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Mandarin orange vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between mandarin oranges and avocadoes

  • Mandarin oranges are higher in vitamin C, yet avocadoes are higher in vitamin B5, fiber, vitamin K, copper, folate, vitamin B6, vitamin E, and potassium.
  • Avocadoes cover your daily vitamin B5 needs 23% more than mandarin oranges.
  • Mandarin oranges contain 3 times more vitamin C than avocadoes. While mandarin oranges contain 26.7mg of vitamin C, avocadoes contain only 10mg.
  • The amount of saturated fat in mandarin oranges is lower.

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

Infographic

Mandarin orange vs Avocado 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 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +208.3%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +192.2%
Contains more IronIron +266.7%
Contains more CopperCopper +352.4%
Contains more ZincZinc +814.3%
Contains more PhosphorusPhosphorus +160%
Contains more ManganeseManganese +264.1%
Contains more SeleniumSelenium +300%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +167%
Contains more Vitamin AVitamin A +385.7%
Contains more Vitamin EVitamin E +935%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin B2Vitamin B2 +261.1%
Contains more Vitamin B3Vitamin B3 +362.2%
Contains more Vitamin B5Vitamin B5 +543.1%
Contains more Vitamin B6Vitamin B6 +229.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +406.3%
Contains more CholineCholine +39.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +56.4%
Contains more WaterWater +16.3%
Contains more ProteinProtein +146.9%
Contains more FatsFats +4629%
Contains more OtherOther +327%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +16231.7%
Contains more Poly. FatPolyunsaturated fat +2693.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +9983.3%
Contains more GlucoseGlucose +475.7%
Contains more FructoseFructose +1900%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Avocado
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 Mandarin orange Avocado DV% diff.
Monounsaturated fat 0.06g 9.799g 24%
Vitamin B5 0.216mg 1.389mg 23%
Fats 0.31g 14.66g 22%
Fiber 1.8g 6.7g 20%
Vitamin C 26.7mg 10mg 19%
Vitamin K 0µg 21µg 18%
Folate 16µg 81µg 16%
Copper 0.042mg 0.19mg 16%
Vitamin B6 0.078mg 0.257mg 14%
Vitamin E 0.2mg 2.07mg 12%
Polyunsaturated fat 0.065g 1.816g 12%
Saturated fat 0.039g 2.126g 9%
Potassium 166mg 485mg 9%
Vitamin B3 0.376mg 1.738mg 9%
Vitamin B2 0.036mg 0.13mg 7%
Calories 53kcal 160kcal 5%
Zinc 0.07mg 0.64mg 5%
Phosphorus 20mg 52mg 5%
Iron 0.15mg 0.55mg 5%
Manganese 0.039mg 0.142mg 4%
Magnesium 12mg 29mg 4%
Fructose 2.4g 0.12g 3%
Calcium 37mg 12mg 3%
Vitamin A 34µg 7µg 3%
Carbs 13.34g 8.53g 2%
Protein 0.81g 2g 2%
Selenium 0.1µg 0.4µg 1%
Vitamin B1 0.058mg 0.067mg 1%
Choline 10.2mg 14.2mg 1%
Net carbs 11.54g 1.83g N/A
Sugar 10.58g 0.66g N/A
Starch 0g 0.11g 0%
Sodium 2mg 7mg 0%
Tryptophan 0.002mg 0.025mg 0%
Threonine 0.016mg 0.073mg 0%
Isoleucine 0.017mg 0.084mg 0%
Leucine 0.028mg 0.143mg 0%
Lysine 0.032mg 0.132mg 0%
Methionine 0.002mg 0.038mg 0%
Phenylalanine 0.018mg 0.097mg 0%
Valine 0.021mg 0.107mg 0%
Histidine 0.011mg 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Avocado
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
14%
Mandarin orange
32%
Avocado
Minerals Daily Need Coverage Score
7%
Mandarin orange
21%
Avocado

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

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.