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  6. Mandarin orange vs. Porridge

Mandarin orange vs. Porridge — In-Depth Nutrition Comparison

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Differences between mandarin oranges and porridge

  • Mandarin oranges have more vitamin C, vitamin A, and fiber, while porridge has more iron.
  • Porridge's daily need coverage for iron is 45% higher.
  • The amount of sugar in porridge is lower.
  • Mandarin oranges have a lower glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of porridge is 66.

The food types used in this comparison are Tangerines, (mandarin oranges), raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Mandarin orange vs Porridge 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" 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +937.5%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +135.1%
Contains more IronIron +2393.3%
Contains more ZincZinc +85.7%
Contains more SeleniumSelenium +2700%
~equal in Copper ~0.04mg

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin B6Vitamin B6 +500%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Porridge DV% diff.
Iron 0.15mg 3.74mg 45%
Vitamin C 26.7mg 0mg 30%
Vitamin B6 0.078mg 0.013mg 5%
Selenium 0.1µg 2.8µg 5%
Fiber 1.8g 0.5g 5%
Calcium 37mg 87mg 5%
Vitamin A 34µg 0µg 4%
Potassium 166mg 16mg 4%
Vitamin B5 0.216mg 0.071mg 3%
Fructose 2.4g 3%
Manganese 0.039mg 0mg 2%
Magnesium 12mg 5mg 2%
Choline 10.2mg 2%
Vitamin B2 0.036mg 0.025mg 1%
Carbs 13.34g 10.52g 1%
Zinc 0.07mg 0.13mg 1%
Phosphorus 20mg 15mg 1%
Vitamin B3 0.376mg 0.52mg 1%
Folate 16µg 12µg 1%
Vitamin E 0.2mg 0.02mg 1%
Protein 0.81g 1.44g 1%
Calories 53kcal 50kcal 0%
Fats 0.31g 0.21g 0%
Net carbs 11.54g 10.02g N/A
Sugar 10.58g 0.03g N/A
Copper 0.042mg 0.04mg 0%
Sodium 2mg 6mg 0%
Vitamin B1 0.058mg 0.055mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.039g 0.033g 0%
Monounsaturated fat 0.06g 0.028g 0%
Polyunsaturated fat 0.065g 0.114g 0%
Tryptophan 0.002mg 0.02mg 0%
Threonine 0.016mg 0.045mg 0%
Isoleucine 0.017mg 0.063mg 0%
Leucine 0.028mg 0.11mg 0%
Lysine 0.032mg 0.037mg 0%
Methionine 0.002mg 0.027mg 0%
Phenylalanine 0.018mg 0.078mg 0%
Valine 0.021mg 0.07mg 0%
Histidine 0.011mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more FatsFats +47.6%
Contains more CarbsCarbs +26.8%
Contains more OtherOther +68.2%
Contains more ProteinProtein +77.8%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +114.3%
Contains less Sat. FatSaturated fat -15.4%
Contains more Poly. FatPolyunsaturated fat +75.4%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.