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Mandarin orange vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between mandarin oranges and walnut

  • Mandarin oranges have more vitamin C; however, walnut is higher in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1.
  • Walnut covers your daily need for copper, 172% more than mandarin oranges.
  • Mandarin oranges have 21 times more vitamin C than walnut. While mandarin oranges have 26.7mg of vitamin C, walnut has only 1.3mg.
  • Mandarin oranges have less saturated fat.
  • The glycemic index of mandarin oranges is higher.

These are the specific foods used in this comparison Tangerines, (mandarin oranges), raw and Nuts, walnuts, english.

Infographic

Mandarin orange vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +1216.7%
Contains more CalciumCalcium +164.9%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +1840%
Contains more CopperCopper +3676.2%
Contains more ZincZinc +4314.3%
Contains more PhosphorusPhosphorus +1630%
Contains more ManganeseManganese +8653.8%
Contains more SeleniumSelenium +4800%
~equal in Sodium ~2mg

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%
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1953.8%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +487.9%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +199.2%
Contains more Vitamin B5Vitamin B5 +163.9%
Contains more Vitamin B6Vitamin B6 +588.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +512.5%
Contains more CholineCholine +284.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +1992.6%
Contains more ProteinProtein +1780.2%
Contains more FatsFats +20935.5%
Contains more OtherOther +381.1%
~equal in Carbs ~13.71g

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +14788.3%
Contains more Poly. FatPolyunsaturated fat +72475.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +149%
Contains more GlucoseGlucose +2562.5%
Contains more FructoseFructose +2566.7%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Walnut
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Walnut DV% diff.
Polyunsaturated fat 0.065g 47.174g 314%
Copper 0.042mg 1.586mg 172%
Manganese 0.039mg 3.414mg 147%
Fats 0.31g 65.21g 100%
Phosphorus 20mg 346mg 47%
Magnesium 12mg 158mg 35%
Vitamin B6 0.078mg 0.537mg 35%
Iron 0.15mg 2.91mg 35%
Calories 53kcal 654kcal 30%
Protein 0.81g 15.23g 29%
Vitamin C 26.7mg 1.3mg 28%
Saturated fat 0.039g 6.126g 28%
Zinc 0.07mg 3.09mg 27%
Vitamin B1 0.058mg 0.341mg 24%
Monounsaturated fat 0.06g 8.933g 22%
Folate 16µg 98µg 21%
Fiber 1.8g 6.7g 20%
Selenium 0.1µg 4.9µg 9%
Vitamin B2 0.036mg 0.15mg 9%
Potassium 166mg 441mg 8%
Vitamin B5 0.216mg 0.57mg 7%
Calcium 37mg 98mg 6%
Choline 10.2mg 39.2mg 5%
Vitamin B3 0.376mg 1.125mg 5%
Vitamin A 34µg 1µg 4%
Fructose 2.4g 0.09g 3%
Vitamin E 0.2mg 0.7mg 3%
Vitamin K 0µg 2.7µg 2%
Carbs 13.34g 13.71g 0%
Net carbs 11.54g 7.01g N/A
Sugar 10.58g 2.61g N/A
Starch 0g 0.06g 0%
Sodium 2mg 2mg 0%
Tryptophan 0.002mg 0.17mg 0%
Threonine 0.016mg 0.596mg 0%
Isoleucine 0.017mg 0.625mg 0%
Leucine 0.028mg 1.17mg 0%
Lysine 0.032mg 0.424mg 0%
Methionine 0.002mg 0.236mg 0%
Phenylalanine 0.018mg 0.711mg 0%
Valine 0.021mg 0.753mg 0%
Histidine 0.011mg 0.391mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Mandarin orange
32%
Walnut
Minerals Daily Need Coverage Score
7%
Mandarin orange
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 7.97g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 6.087g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.