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Mandarin orange vs. Canola oil — In-Depth Nutrition Comparison

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Significant differences between mandarin oranges and canola oil

  • Mandarin oranges have more vitamin C, vitamin A, fiber, and vitamin B6; however, canola oil is richer in vitamin E and vitamin K.
  • Canola oil covers your daily vitamin E needs 115% more than mandarin oranges.
  • Mandarin oranges contain less saturated fat.
  • Mandarin oranges have a higher glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of canola oil is 0.

Specific food types used in this comparison are Tangerines, (mandarin oranges), raw and Oil, canola.

Infographic

Mandarin orange vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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.
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5000%
Contains more Vitamin EVitamin E +8630%
Contains more Vitamin KVitamin K +∞%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +32158.1%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +105360%
Contains more Poly. FatPolyunsaturated fat +43195.4%

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 Canola oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Canola oil DV% diff.
Polyunsaturated fat 0.065g 28.142g 187%
Monounsaturated fat 0.06g 63.276g 158%
Fats 0.31g 100g 153%
Vitamin E 0.2mg 17.46mg 115%
Vitamin K 0µg 71.3µg 59%
Calories 53kcal 884kcal 42%
Saturated fat 0.039g 7.365g 33%
Vitamin C 26.7mg 0mg 30%
Fiber 1.8g 0g 7%
Vitamin B6 0.078mg 0mg 6%
Potassium 166mg 0mg 5%
Copper 0.042mg 0mg 5%
Vitamin B1 0.058mg 0mg 5%
Calcium 37mg 0mg 4%
Vitamin B5 0.216mg 0mg 4%
Vitamin A 34µg 0µg 4%
Carbs 13.34g 0g 4%
Folate 16µg 0µg 4%
Magnesium 12mg 0mg 3%
Phosphorus 20mg 0mg 3%
Fructose 2.4g 3%
Vitamin B2 0.036mg 0mg 3%
Choline 10.2mg 0.2mg 2%
Vitamin B3 0.376mg 0mg 2%
Protein 0.81g 0g 2%
Manganese 0.039mg 0mg 2%
Iron 0.15mg 0mg 2%
Zinc 0.07mg 0mg 1%
Net carbs 11.54g 0g N/A
Sugar 10.58g 0g N/A
Sodium 2mg 0mg 0%
Selenium 0.1µg 0µg 0%
Trans fat 0g 0.395g N/A
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Canola oil
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
41%
Canola oil
Minerals Daily Need Coverage Score
7%
Mandarin orange
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Mandarin orange
Mandarin orange is relatively richer in minerals
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 7.326g)
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 10.58g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 47)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $0.4)
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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.