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  6. Mandarin orange vs. Rice

Mandarin orange vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Mandarin orange and Rice

  • Mandarin orange has more Vitamin C, and Fiber, however, Rice is higher in Manganese, Selenium, Iron, Folate, Vitamin B1, and Vitamin B3.
  • Mandarin orange covers your daily need of Vitamin C 30% more than Rice.
  • Mandarin orange has 5 times more Potassium than Rice. While Mandarin orange has 166mg of Potassium, Rice has only 35mg.

These are the specific foods used in this comparison Tangerines, (mandarin oranges), raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Mandarin orange vs Rice 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.
Mandarin orange
Mandarin orange
2
:
7
Rice
Rice
Contains more Calcium +270%
Contains more Potassium +374.3%
Contains more Iron +700%
Contains more Phosphorus +115%
Contains less Sodium -50%
Contains more Zinc +600%
Contains more Copper +64.3%
Contains more Manganese +1110.3%
Contains more Selenium +7400%
Equal in Magnesium - 12
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +270%
Contains more Potassium +374.3%
Contains more Iron +700%
Contains more Phosphorus +115%
Contains less Sodium -50%
Contains more Zinc +600%
Contains more Copper +64.3%
Contains more Manganese +1110.3%
Contains more Selenium +7400%
Equal in Magnesium - 12

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.
Mandarin orange
Mandarin orange
4
:
5
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +176.9%
Contains more Vitamin B1 +181%
Contains more Vitamin B3 +292.6%
Contains more Vitamin B5 +80.6%
Contains more Vitamin B6 +19.2%
Contains more Folate +262.5%
Mandarin orange
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +176.9%
Contains more Vitamin B1 +181%
Contains more Vitamin B3 +292.6%
Contains more Vitamin B5 +80.6%
Contains more Vitamin B6 +19.2%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mandarin orange
Mandarin orange
2
:
3
Rice
Rice
Contains more Fats +10.7%
Contains more Water +24.4%
Contains more Protein +232.1%
Contains more Carbs +111.2%
Contains more Other +13.5%
Equal in Fats - 0.28
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +10.7%
Contains more Water +24.4%
Contains more Protein +232.1%
Contains more Carbs +111.2%
Contains more Other +13.5%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
2
Rice
Rice
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +46.7%
Contains more Polyunsaturated fat +16.9%
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +46.7%
Contains more Polyunsaturated fat +16.9%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Rice Opinion
Net carbs 11.54g 27.77g Rice
Protein 0.81g 2.69g Rice
Fats 0.31g 0.28g Mandarin orange
Carbs 13.34g 28.17g Rice
Calories 53kcal 130kcal Rice
Fructose 2.4g Mandarin orange
Sugar 10.58g 0.05g Rice
Fiber 1.8g 0.4g Mandarin orange
Calcium 37mg 10mg Mandarin orange
Iron 0.15mg 1.2mg Rice
Magnesium 12mg 12mg
Phosphorus 20mg 43mg Rice
Potassium 166mg 35mg Mandarin orange
Sodium 2mg 1mg Rice
Zinc 0.07mg 0.49mg Rice
Copper 0.042mg 0.069mg Rice
Manganese 0.039mg 0.472mg Rice
Selenium 0.1µg 7.5µg Rice
Vitamin A 681IU 0IU Mandarin orange
Vitamin A RAE 34µg 0µg Mandarin orange
Vitamin E 0.2mg 0.04mg Mandarin orange
Vitamin C 26.7mg 0mg Mandarin orange
Vitamin B1 0.058mg 0.163mg Rice
Vitamin B2 0.036mg 0.013mg Mandarin orange
Vitamin B3 0.376mg 1.476mg Rice
Vitamin B5 0.216mg 0.39mg Rice
Vitamin B6 0.078mg 0.093mg Rice
Folate 16µg 58µg Rice
Tryptophan 0.002mg 0.031mg Rice
Threonine 0.016mg 0.096mg Rice
Isoleucine 0.017mg 0.116mg Rice
Leucine 0.028mg 0.222mg Rice
Lysine 0.032mg 0.097mg Rice
Methionine 0.002mg 0.063mg Rice
Phenylalanine 0.018mg 0.144mg Rice
Valine 0.021mg 0.164mg Rice
Histidine 0.011mg 0.063mg Rice
Saturated Fat 0.039g 0.077g Mandarin orange
Monounsaturated Fat 0.06g 0.088g Rice
Polyunsaturated fat 0.065g 0.076g Rice

Which food is preferable for your diet?

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

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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
17%
Mandarin orange
13%
Rice
Minerals Daily Need Coverage Score
7%
Mandarin orange
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 10.53g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 13)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.6)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.