Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mandarin orange vs. Nutmeg — In-Depth Nutrition Comparison

Compare

Summary of differences between mandarin oranges and nutmeg

  • Mandarin oranges have more vitamin C; however, nutmeg is higher in manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, and zinc.
  • Nutmeg covers your daily need for saturated fat, 130% more than mandarin oranges.
  • Mandarin oranges have 9 times more vitamin C than nutmeg. While mandarin oranges have 26.7mg of vitamin C, nutmeg has only 3mg.
  • Mandarin oranges have less saturated fat.
  • The glycemic index of mandarin oranges is higher.

These are the specific foods used in this comparison Tangerines, (mandarin oranges), raw and Spices, nutmeg, ground.

Infographic

Mandarin orange vs Nutmeg 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%
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +1425%
Contains more CalciumCalcium +397.3%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +1926.7%
Contains more CopperCopper +2345.2%
Contains more ZincZinc +2971.4%
Contains more PhosphorusPhosphorus +965%
Contains more ManganeseManganese +7335.9%
Contains more SeleniumSelenium +1500%

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%
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +790%
Contains more Vitamin AVitamin A +580%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +15.9%
Contains more Vitamin B1Vitamin B1 +496.6%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +245.5%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1267.1%
Contains more ProteinProtein +621%
Contains more FatsFats +11612.9%
Contains more CarbsCarbs +269.5%
Contains more OtherOther +529.7%

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
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +5266.7%
Contains more Poly. FatPolyunsaturated fat +438.5%

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Nutmeg DV% diff.
Manganese 0.039mg 2.9mg 124%
Saturated fat 0.039g 25.94g 118%
Copper 0.042mg 1.027mg 109%
Fiber 1.8g 20.8g 76%
Fats 0.31g 36.31g 55%
Magnesium 12mg 183mg 41%
Iron 0.15mg 3.04mg 36%
Phosphorus 20mg 213mg 28%
Vitamin C 26.7mg 3mg 26%
Calories 53kcal 525kcal 24%
Vitamin B1 0.058mg 0.346mg 24%
Zinc 0.07mg 2.15mg 19%
Folate 16µg 76µg 15%
Calcium 37mg 184mg 15%
Carbs 13.34g 49.29g 12%
Protein 0.81g 5.84g 10%
Monounsaturated fat 0.06g 3.22g 8%
Vitamin B3 0.376mg 1.299mg 6%
Vitamin B6 0.078mg 0.16mg 6%
Potassium 166mg 350mg 5%
Vitamin B5 0.216mg 4%
Fructose 2.4g 3%
Vitamin A 34µg 5µg 3%
Selenium 0.1µg 1.6µg 3%
Vitamin B2 0.036mg 0.057mg 2%
Polyunsaturated fat 0.065g 0.35g 2%
Vitamin E 0.2mg 0mg 1%
Sodium 2mg 16mg 1%
Net carbs 11.54g 28.49g N/A
Sugar 10.58g 2.99g N/A
Choline 10.2mg 8.8mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Nutmeg
Minerals Daily Need Coverage Score
7%
Mandarin orange
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 7.59g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 25.901g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $5.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.