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

Mandarin orange vs. Bran raw — In-Depth Nutrition Comparison

Compare

Differences between mandarin oranges and bran raw

  • Mandarin oranges have more vitamin C, while bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Bran raw's daily need coverage for manganese is 243% higher.

The food types used in this comparison are Tangerines, (mandarin oranges), raw and Oat bran, raw.

Infographic

Mandarin orange vs Bran raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +241%
Contains more IronIron +3506.7%
Contains more CopperCopper +859.5%
Contains more ZincZinc +4342.9%
Contains more PhosphorusPhosphorus +3570%
Contains more ManganeseManganese +14335.9%
Contains more SeleniumSelenium +45100%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +405%
Contains more Vitamin B1Vitamin B1 +1917.2%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more Vitamin B3Vitamin B3 +148.4%
Contains more Vitamin B5Vitamin B5 +591.7%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +215.7%
~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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1200.3%
Contains more ProteinProtein +2035.8%
Contains more FatsFats +2167.7%
Contains more CarbsCarbs +396.4%
Contains more OtherOther +683.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +3860%
Contains more Poly. FatPolyunsaturated fat +4155.4%

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 Bran raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Bran raw DV% diff.
Manganese 0.039mg 5.63mg 243%
Phosphorus 20mg 734mg 102%
Vitamin B1 0.058mg 1.17mg 93%
Selenium 0.1µg 45.2µg 82%
Iron 0.15mg 5.41mg 66%
Fiber 1.8g 15.4g 54%
Magnesium 12mg 235mg 53%
Copper 0.042mg 0.403mg 40%
Protein 0.81g 17.3g 33%
Vitamin C 26.7mg 0mg 30%
Zinc 0.07mg 3.11mg 28%
Vitamin B5 0.216mg 1.494mg 26%
Polyunsaturated fat 0.065g 2.766g 18%
Carbs 13.34g 66.22g 18%
Vitamin B2 0.036mg 0.22mg 14%
Potassium 166mg 566mg 12%
Calories 53kcal 246kcal 10%
Fats 0.31g 7.03g 10%
Folate 16µg 52µg 9%
Vitamin B6 0.078mg 0.165mg 7%
Monounsaturated fat 0.06g 2.376g 6%
Saturated fat 0.039g 1.328g 6%
Vitamin E 0.2mg 1.01mg 5%
Vitamin A 34µg 0µg 4%
Choline 10.2mg 32.2mg 4%
Fructose 2.4g 3%
Vitamin K 0µg 3.2µg 3%
Vitamin B3 0.376mg 0.934mg 3%
Calcium 37mg 58mg 2%
Net carbs 11.54g 50.82g N/A
Sugar 10.58g 1.45g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.002mg 0.335mg 0%
Threonine 0.016mg 0.502mg 0%
Isoleucine 0.017mg 0.668mg 0%
Leucine 0.028mg 1.374mg 0%
Lysine 0.032mg 0.76mg 0%
Methionine 0.002mg 0.335mg 0%
Phenylalanine 0.018mg 0.908mg 0%
Valine 0.021mg 0.964mg 0%
Histidine 0.011mg 0.41mg 0%

Which food is preferable for your diet?

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

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
44%
Bran raw
Minerals Daily Need Coverage Score
7%
Mandarin orange
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 1.289g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 9.13g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.