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Mandarin orange vs. Lentil — In-Depth Nutrition Comparison

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How are mandarin oranges and lentil different?

  • Mandarin oranges are richer in vitamin C and vitamin A, while lentil is higher in folate, iron, fiber, copper, phosphorus, manganese, zinc, and vitamin B1.
  • Lentil covers your daily need for folate, 41% more than mandarin oranges.
  • Mandarin oranges contain 85 times more vitamin A than lentil. Mandarin oranges contain 681IU of vitamin A, while lentil contains 8IU.
  • Mandarin oranges have a higher glycemic index (47) than lentil (29).

Tangerines, (mandarin oranges), raw and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Mandarin orange vs Lentil 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%
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +94.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +122.3%
Contains more IronIron +2120%
Contains more CopperCopper +497.6%
Contains more ZincZinc +1714.3%
Contains more PhosphorusPhosphorus +800%
Contains more ManganeseManganese +1166.7%
Contains more SeleniumSelenium +2700%
~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%
Lentil
8
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +1680%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B1Vitamin B1 +191.4%
Contains more Vitamin B2Vitamin B2 +102.8%
Contains more Vitamin B3Vitamin B3 +181.9%
Contains more Vitamin B5Vitamin B5 +195.4%
Contains more Vitamin B6Vitamin B6 +128.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1031.3%
Contains more CholineCholine +220.6%
~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
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more WaterWater +22.3%
Contains more ProteinProtein +1013.6%
Contains more FatsFats +22.6%
Contains more CarbsCarbs +50.9%
Contains more OtherOther +124.3%

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
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -26.4%
Contains more Poly. FatPolyunsaturated fat +169.2%
~equal in Monounsaturated fat ~0.064g

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 Lentil
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 Lentil DV% diff.
Folate 16µg 181µg 41%
Iron 0.15mg 3.33mg 40%
Vitamin C 26.7mg 1.5mg 28%
Fiber 1.8g 7.9g 24%
Phosphorus 20mg 180mg 23%
Copper 0.042mg 0.251mg 23%
Manganese 0.039mg 0.494mg 20%
Protein 0.81g 9.02g 16%
Zinc 0.07mg 1.27mg 11%
Vitamin B1 0.058mg 0.169mg 9%
Vitamin B5 0.216mg 0.638mg 8%
Vitamin B6 0.078mg 0.178mg 8%
Potassium 166mg 369mg 6%
Magnesium 12mg 36mg 6%
Selenium 0.1µg 2.8µg 5%
Vitamin B3 0.376mg 1.06mg 4%
Choline 10.2mg 32.7mg 4%
Vitamin A 34µg 0µg 4%
Vitamin B2 0.036mg 0.073mg 3%
Calories 53kcal 116kcal 3%
Fructose 2.4g 3%
Carbs 13.34g 20.13g 2%
Calcium 37mg 19mg 2%
Vitamin K 0µg 1.7µg 1%
Vitamin E 0.2mg 0.11mg 1%
Polyunsaturated fat 0.065g 0.175g 1%
Fats 0.31g 0.38g 0%
Net carbs 11.54g 12.23g N/A
Sugar 10.58g 1.8g N/A
Sodium 2mg 2mg 0%
Saturated fat 0.039g 0.053g 0%
Monounsaturated fat 0.06g 0.064g 0%
Tryptophan 0.002mg 0.081mg 0%
Threonine 0.016mg 0.323mg 0%
Isoleucine 0.017mg 0.39mg 0%
Leucine 0.028mg 0.654mg 0%
Lysine 0.032mg 0.63mg 0%
Methionine 0.002mg 0.077mg 0%
Phenylalanine 0.018mg 0.445mg 0%
Valine 0.021mg 0.448mg 0%
Histidine 0.011mg 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Lentil
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%
Lentil
Minerals Daily Need Coverage Score
7%
Mandarin orange
46%
Lentil

Comparison summary

Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.7)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 8.78g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil 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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.