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Mandarin orange vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and cheese?

  • Mandarin oranges are higher in vitamin C; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Mandarin oranges have less sodium.
  • Cheese has a lower glycemic index (0) than mandarin oranges (47).

We used Tangerines, (mandarin oranges), raw and Cheese, cheddar types in this article.

Infographic

Mandarin orange vs Cheese 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%
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +118.4%
Contains more CopperCopper +40%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +44.4%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1818.9%
Contains more ZincZinc +5100%
Contains more PhosphorusPhosphorus +2175%
Contains more SeleniumSelenium +28400%
~equal in Iron ~0.14mg

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%
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +537.3%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin AVitamin A +870.6%
Contains more Vitamin EVitamin E +255%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1088.9%
Contains more Vitamin B5Vitamin B5 +89.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.8%
Contains more CholineCholine +61.8%

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
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +331.7%
Contains more WaterWater +130.1%
Contains more ProteinProtein +2723.5%
Contains more FatsFats +10645.2%
Contains more OtherOther +902.7%

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
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +15310%
Contains more Poly. FatPolyunsaturated fat +2086.2%

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
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +719.2%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~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 Cheese
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Cheese DV% diff.
Saturated fat 0.039g 18.867g 86%
Calcium 37mg 710mg 67%
Phosphorus 20mg 455mg 62%
Selenium 0.1µg 28.5µg 52%
Fats 0.31g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 0.81g 22.87g 44%
Cholesterol 0mg 99mg 33%
Vitamin A 34µg 330µg 33%
Zinc 0.07mg 3.64mg 32%
Vitamin C 26.7mg 0mg 30%
Vitamin B2 0.036mg 0.428mg 30%
Sodium 2mg 653mg 28%
Monounsaturated fat 0.06g 9.246g 23%
Calories 53kcal 404kcal 18%
Polyunsaturated fat 0.065g 1.421g 9%
Fiber 1.8g 0g 7%
Magnesium 12mg 27mg 4%
Vitamin B5 0.216mg 0.41mg 4%
Potassium 166mg 76mg 3%
Vitamin E 0.2mg 0.71mg 3%
Vitamin D 0µg 0.6µg 3%
Folate 16µg 27µg 3%
Vitamin D 0IU 24IU 3%
Carbs 13.34g 3.09g 3%
Fructose 2.4g 0g 3%
Vitamin K 0µg 2.4µg 2%
Vitamin B3 0.376mg 0.059mg 2%
Vitamin B1 0.058mg 0.029mg 2%
Vitamin B6 0.078mg 0.066mg 1%
Manganese 0.039mg 0.027mg 1%
Choline 10.2mg 16.5mg 1%
Copper 0.042mg 0.03mg 1%
Net carbs 11.54g 3.09g N/A
Iron 0.15mg 0.14mg 0%
Sugar 10.58g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.002mg 0.547mg 0%
Threonine 0.016mg 1.044mg 0%
Isoleucine 0.017mg 1.206mg 0%
Leucine 0.028mg 1.939mg 0%
Lysine 0.032mg 1.025mg 0%
Methionine 0.002mg 0.547mg 0%
Phenylalanine 0.018mg 1.074mg 0%
Valine 0.021mg 1.404mg 0%
Histidine 0.011mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
7%
Mandarin orange
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 651mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 18.828g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 10.1g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is richer in minerals?
?
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.