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Mandarin orange vs. Asparagus — In-Depth Nutrition Comparison

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How are mandarin oranges and asparagus different?

  • Mandarin oranges are higher in vitamin C; however, asparagus is richer in vitamin K, iron, copper, folate, vitamin B2, vitamin B1, vitamin E, and manganese.
  • Daily need coverage for vitamin K for asparagus is 35% higher.
  • Mandarin oranges contain 5 times more vitamin C than asparagus. While mandarin oranges contain 26.7mg of vitamin C, asparagus contains only 5.6mg.
  • Asparagus has a lower glycemic index (32) than mandarin oranges (47).

Tangerines, (mandarin oranges), raw and Asparagus, raw are the varieties used in this article.

Infographic

Mandarin orange vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more CalciumCalcium +54.2%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +1326.7%
Contains more CopperCopper +350%
Contains more ZincZinc +671.4%
Contains more PhosphorusPhosphorus +160%
Contains more ManganeseManganese +305.1%
Contains more SeleniumSelenium +2200%
~equal in Sodium ~2mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +376.8%
Contains more Vitamin AVitamin A +11.8%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +291.7%
Contains more Vitamin B3Vitamin B3 +160.1%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +56.9%
~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% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +158.3%
Contains more CarbsCarbs +243.8%
Contains more ProteinProtein +171.6%
Contains more OtherOther +56.8%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +30%
~equal in Saturated fat ~0.04g

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2530.4%
Contains more GlucoseGlucose +227.7%
Contains more FructoseFructose +140%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Asparagus
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
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Asparagus DV% diff.
Vitamin K 0µg 41.6µg 35%
Iron 0.15mg 2.14mg 25%
Vitamin C 26.7mg 5.6mg 23%
Copper 0.042mg 0.189mg 16%
Folate 16µg 52µg 9%
Vitamin B2 0.036mg 0.141mg 8%
Vitamin B1 0.058mg 0.143mg 7%
Vitamin E 0.2mg 1.13mg 6%
Manganese 0.039mg 0.158mg 5%
Phosphorus 20mg 52mg 5%
Vitamin B3 0.376mg 0.978mg 4%
Selenium 0.1µg 2.3µg 4%
Zinc 0.07mg 0.54mg 4%
Carbs 13.34g 3.88g 3%
Protein 0.81g 2.2g 3%
Calories 53kcal 20kcal 2%
Fructose 2.4g 1g 2%
Fiber 1.8g 2.1g 1%
Potassium 166mg 202mg 1%
Calcium 37mg 24mg 1%
Vitamin B5 0.216mg 0.274mg 1%
Vitamin B6 0.078mg 0.091mg 1%
Choline 10.2mg 16mg 1%
Fats 0.31g 0.12g 0%
Net carbs 11.54g 1.78g N/A
Magnesium 12mg 14mg 0%
Sugar 10.58g 1.88g N/A
Sodium 2mg 2mg 0%
Vitamin A 34µg 38µg 0%
Saturated fat 0.039g 0.04g 0%
Monounsaturated fat 0.06g 0g 0%
Polyunsaturated fat 0.065g 0.05g 0%
Tryptophan 0.002mg 0.027mg 0%
Threonine 0.016mg 0.084mg 0%
Isoleucine 0.017mg 0.075mg 0%
Leucine 0.028mg 0.128mg 0%
Lysine 0.032mg 0.104mg 0%
Methionine 0.002mg 0.031mg 0%
Phenylalanine 0.018mg 0.075mg 0%
Valine 0.021mg 0.115mg 0%
Histidine 0.011mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
7%
Mandarin orange
25%
Asparagus

Comparison summary

Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $3.6)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 8.7g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.