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  6. Mandarin orange vs. Orange juice

Mandarin orange vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and orange juice

  • Mandarin oranges are richer in vitamin A and fiber, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin C for orange juice is 26% higher.
  • Mandarin oranges contain 9 times more fiber than orange juice. Mandarin oranges contain 1.8g of fiber, while orange juice contains 0.2g.
  • Orange juice contains less sugar.

Food types used in this article are Tangerines, (mandarin oranges), raw and Orange juice, raw.

Infographic

Mandarin orange vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +236.4%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +178.6%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +33.3%
Contains less SodiumSodium -50%
~equal in Magnesium ~11mg
~equal in Copper ~0.044mg
~equal in Selenium ~0.1µg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +95%
Contains more CholineCholine +64.5%
Contains more Vitamin CVitamin C +87.3%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Orange juice DV% diff.
Vitamin C 26.7mg 50mg 26%
Fiber 1.8g 0.2g 6%
Folate 16µg 30µg 4%
Fructose 2.4g 3%
Vitamin B6 0.078mg 0.04mg 3%
Vitamin A 34µg 10µg 3%
Vitamin B1 0.058mg 0.09mg 3%
Calcium 37mg 11mg 3%
Carbs 13.34g 10.4g 1%
Iron 0.15mg 0.2mg 1%
Choline 10.2mg 6.2mg 1%
Potassium 166mg 200mg 1%
Vitamin B5 0.216mg 0.19mg 1%
Manganese 0.039mg 0.014mg 1%
Vitamin E 0.2mg 0.04mg 1%
Calories 53kcal 45kcal 0%
Protein 0.81g 0.7g 0%
Fats 0.31g 0.2g 0%
Net carbs 11.54g 10.2g N/A
Magnesium 12mg 11mg 0%
Sugar 10.58g 8.4g N/A
Copper 0.042mg 0.044mg 0%
Zinc 0.07mg 0.05mg 0%
Phosphorus 20mg 17mg 0%
Sodium 2mg 1mg 0%
Selenium 0.1µg 0.1µg 0%
Vitamin B2 0.036mg 0.03mg 0%
Vitamin B3 0.376mg 0.4mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.039g 0.024g 0%
Monounsaturated fat 0.06g 0.036g 0%
Polyunsaturated fat 0.065g 0.04g 0%
Tryptophan 0.002mg 0.002mg 0%
Threonine 0.016mg 0.008mg 0%
Isoleucine 0.017mg 0.008mg 0%
Leucine 0.028mg 0.013mg 0%
Lysine 0.032mg 0.009mg 0%
Methionine 0.002mg 0.003mg 0%
Phenylalanine 0.018mg 0.009mg 0%
Valine 0.021mg 0.011mg 0%
Histidine 0.011mg 0.003mg 0%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +15.7%
Contains more FatsFats +55%
Contains more CarbsCarbs +28.3%
~equal in Water ~88.3g
~equal in Other ~0.4g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +62.5%
Contains less Sat. FatSaturated fat -38.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.