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  6. Mandarin orange vs. Vegetable

Mandarin orange vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between mandarin oranges and vegetable

  • Mandarin oranges have more vitamin C; however, vegetable has more vitamin A, vitamin K, manganese, fiber, iron, and vitamin B2.
  • Vegetable's daily need coverage for vitamin A is 72% more.
  • Mandarin oranges have 8 times more vitamin C than vegetable. Mandarin oranges have 26.7mg of vitamin C, while vegetable has 3.2mg.
  • Vegetable has a higher glycemic index than mandarin oranges.

The food varieties used in the comparison are Tangerines, (mandarin oranges), raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Mandarin orange vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +48%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +446.7%
Contains more CopperCopper +97.6%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +155%
Contains more ManganeseManganese +871.8%
Contains more SeleniumSelenium +200%
~equal in Potassium ~169mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +734.4%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin AVitamin A +529.4%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +126.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.8%
Contains more CholineCholine +136.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Vegetable DV% diff.
Vitamin C 26.7mg 3.2mg 26%
Vitamin A 34µg 214µg 20%
Vitamin K 0µg 23.5µg 20%
Manganese 0.039mg 0.379mg 15%
Fiber 1.8g 4.4g 10%
Iron 0.15mg 0.82mg 8%
Vitamin B2 0.036mg 0.12mg 6%
Copper 0.042mg 0.083mg 5%
Protein 0.81g 2.86g 4%
Phosphorus 20mg 51mg 4%
Zinc 0.07mg 0.49mg 4%
Fructose 2.4g 3%
Choline 10.2mg 24.1mg 3%
Vitamin B3 0.376mg 0.851mg 3%
Magnesium 12mg 22mg 2%
Vitamin B5 0.216mg 0.151mg 1%
Folate 16µg 19µg 1%
Calories 53kcal 65kcal 1%
Vitamin E 0.2mg 0.38mg 1%
Calcium 37mg 25mg 1%
Vitamin B1 0.058mg 0.071mg 1%
Sodium 2mg 35mg 1%
Fats 0.31g 0.15g 0%
Carbs 13.34g 13.09g 0%
Net carbs 11.54g 8.69g N/A
Potassium 166mg 169mg 0%
Sugar 10.58g 3.12g N/A
Selenium 0.1µg 0.3µg 0%
Vitamin B6 0.078mg 0.074mg 0%
Saturated fat 0.039g 0.031g 0%
Monounsaturated fat 0.06g 0.01g 0%
Polyunsaturated fat 0.065g 0.072g 0%
Tryptophan 0.002mg 0.029mg 0%
Threonine 0.016mg 0.115mg 0%
Isoleucine 0.017mg 0.139mg 0%
Leucine 0.028mg 0.19mg 0%
Lysine 0.032mg 0.17mg 0%
Methionine 0.002mg 0.034mg 0%
Phenylalanine 0.018mg 0.12mg 0%
Valine 0.021mg 0.149mg 0%
Histidine 0.011mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +106.7%
Contains more ProteinProtein +253.1%
Contains more OtherOther +81.1%
~equal in Carbs ~13.09g
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +500%
Contains less Sat. FatSaturated fat -20.5%
Contains more Poly. FatPolyunsaturated fat +10.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.