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Mandarin orange vs. Graham cracker — In-Depth Nutrition Comparison

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Differences between mandarin oranges and graham cracker

  • Mandarin oranges have more vitamin C, while graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper.
  • Graham cracker's daily need coverage for iron is 45% higher.
  • The amount of sodium in mandarin oranges is lower.
  • Mandarin oranges have a lower glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Tangerines, (mandarin oranges), raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Mandarin orange vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +108.1%
Contains more IronIron +2420%
Contains more CopperCopper +304.8%
Contains more ZincZinc +1271.4%
Contains more PhosphorusPhosphorus +825%
Contains more ManganeseManganese +2512.8%
Contains more SeleniumSelenium +6200%
~equal in Potassium ~170mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +72.9%
Contains more Vitamin EVitamin E +655%
Contains more Vitamin B1Vitamin B1 +356.9%
Contains more Vitamin B2Vitamin B2 +780.6%
Contains more Vitamin B3Vitamin B3 +1080.6%
Contains more Vitamin B5Vitamin B5 +94.4%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +468.8%
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2412.4%
Contains more ProteinProtein +725.9%
Contains more FatsFats +3319.4%
Contains more CarbsCarbs +482.2%
Contains more OtherOther +348.6%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +4081.7%
Contains more Poly. FatPolyunsaturated fat +8189.2%

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
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +104.8%
Contains more FructoseFructose +142.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +277.2%
~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 Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Graham cracker DV% diff.
Iron 0.15mg 3.78mg 45%
Manganese 0.039mg 1.019mg 43%
Polyunsaturated fat 0.065g 5.388g 35%
Vitamin C 26.7mg 0mg 30%
Vitamin B3 0.376mg 4.439mg 25%
Phosphorus 20mg 185mg 24%
Vitamin B2 0.036mg 0.317mg 22%
Carbs 13.34g 77.66g 21%
Sodium 2mg 459mg 20%
Starch 0g 46.56g 19%
Folate 16µg 91µg 19%
Calories 53kcal 430kcal 19%
Vitamin B1 0.058mg 0.265mg 17%
Fats 0.31g 10.6g 16%
Copper 0.042mg 0.17mg 14%
Vitamin K 0µg 14.3µg 12%
Protein 0.81g 6.69g 12%
Selenium 0.1µg 6.3µg 11%
Vitamin E 0.2mg 1.51mg 9%
Zinc 0.07mg 0.96mg 8%
Magnesium 12mg 40mg 7%
Saturated fat 0.039g 1.633g 7%
Vitamin B6 0.078mg 0.156mg 6%
Fiber 1.8g 3.4g 6%
Monounsaturated fat 0.06g 2.509g 6%
Calcium 37mg 77mg 4%
Vitamin A 34µg 0µg 4%
Vitamin B5 0.216mg 0.42mg 4%
Fructose 2.4g 0.99g 2%
Choline 10.2mg 5.9mg 1%
Net carbs 11.54g 74.26g N/A
Potassium 166mg 170mg 0%
Sugar 10.58g 24.85g N/A
Trans fat 0g 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Graham cracker
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%
Graham cracker
Minerals Daily Need Coverage Score
7%
Mandarin orange
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 14.27g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 1.594g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 27)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.4)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker 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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.