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Mandarin orange vs Orange juice - In-Depth Nutrition Comparison

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The main differences between Mandarin orange and Orange juice

  • Mandarin orange is richer in Fiber, yet Orange juice is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Orange juice is 26% higher.
  • Mandarin orange contains 9 times more Fiber than Orange juice. Mandarin orange contains 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +236.4%
Contains more Phosphorus +17.6%
Contains more Zinc +40%
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Equal in Magnesium - 11
Equal in Copper - 0.044
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +236.4%
Contains more Phosphorus +17.6%
Contains more Zinc +40%
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Equal in Magnesium - 11
Equal in Copper - 0.044

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +240.5%
Contains more Vitamin E +400%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +13.7%
Contains more Vitamin B6 +95%
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Folate +87.5%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +240.5%
Contains more Vitamin E +400%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +13.7%
Contains more Vitamin B6 +95%
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Folate +87.5%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mandarin orange Orange juice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Orange juice Opinion
Net carbs 11.54g 10.2g Mandarin orange
Protein 0.81g 0.7g Mandarin orange
Fats 0.31g 0.2g Mandarin orange
Carbs 13.34g 10.4g Mandarin orange
Calories 53kcal 45kcal Mandarin orange
Starch 0g g Mandarin orange
Fructose 2.4g g Mandarin orange
Sugar 10.58g 8.4g Orange juice
Fiber 1.8g 0.2g Mandarin orange
Calcium 37mg 11mg Mandarin orange
Iron 0.15mg 0.2mg Orange juice
Magnesium 12mg 11mg Mandarin orange
Phosphorus 20mg 17mg Mandarin orange
Potassium 166mg 200mg Orange juice
Sodium 2mg 1mg Orange juice
Zinc 0.07mg 0.05mg Mandarin orange
Copper 0.042mg 0.044mg Orange juice
Vitamin A 681IU 200IU Mandarin orange
Vitamin E 0.2mg 0.04mg Mandarin orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.7mg 50mg Orange juice
Vitamin B1 0.058mg 0.09mg Orange juice
Vitamin B2 0.036mg 0.03mg Mandarin orange
Vitamin B3 0.376mg 0.4mg Orange juice
Vitamin B5 0.216mg 0.19mg Mandarin orange
Vitamin B6 0.078mg 0.04mg Mandarin orange
Folate 16µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Orange juice
Tryptophan 0.002mg 0.002mg
Threonine 0.016mg 0.008mg Mandarin orange
Isoleucine 0.017mg 0.008mg Mandarin orange
Leucine 0.028mg 0.013mg Mandarin orange
Lysine 0.032mg 0.009mg Mandarin orange
Methionine 0.002mg 0.003mg Orange juice
Phenylalanine 0.018mg 0.009mg Mandarin orange
Valine 0.021mg 0.011mg Mandarin orange
Histidine 0.011mg 0.003mg Mandarin orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.024g Orange juice
Monounsaturated Fat 0.06g 0.036g Mandarin orange
Polyunsaturated fat 0.065g 0.04g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Mandarin orange
22
Orange juice
Mineral Summary Score
8
Mandarin orange
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mandarin orange
4%
Orange juice
Carbohydrates
13%
Mandarin orange
10%
Orange juice
Fats
1%
Mandarin orange
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.