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  6. Mandarin orange vs. Flour

Mandarin orange vs. Flour — In-Depth Nutrition Comparison

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How are mandarin oranges and flour different?

  • Mandarin oranges are higher in vitamin C and vitamin A; however, flour is richer in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus.
  • Daily need coverage for selenium for flour is 61% higher.
  • Mandarin oranges have a lower glycemic index (47) than flour (72).

Tangerines, (mandarin oranges), raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Mandarin orange vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +55.1%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +2993.3%
Contains more CopperCopper +242.9%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +440%
Contains more ManganeseManganese +1648.7%
Contains more SeleniumSelenium +33800%
~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%
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin B1Vitamin B1 +1253.4%
Contains more Vitamin B2Vitamin B2 +1272.2%
Contains more Vitamin B3Vitamin B3 +1470.2%
Contains more Vitamin B5Vitamin B5 +102.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1043.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Mandarin orange Flour DV% diff.
Selenium 0.1µg 33.9µg 61%
Vitamin B1 0.058mg 0.785mg 61%
Iron 0.15mg 4.64mg 56%
Folate 16µg 183µg 42%
Vitamin B3 0.376mg 5.904mg 35%
Vitamin B2 0.036mg 0.494mg 35%
Vitamin C 26.7mg 0mg 30%
Manganese 0.039mg 0.682mg 28%
Carbs 13.34g 76.31g 21%
Protein 0.81g 10.33g 19%
Calories 53kcal 364kcal 16%
Phosphorus 20mg 108mg 13%
Copper 0.042mg 0.144mg 11%
Zinc 0.07mg 0.7mg 6%
Fiber 1.8g 2.7g 4%
Vitamin B5 0.216mg 0.438mg 4%
Vitamin A 34µg 0µg 4%
Vitamin B6 0.078mg 0.044mg 3%
Fructose 2.4g 3%
Potassium 166mg 107mg 2%
Calcium 37mg 15mg 2%
Polyunsaturated fat 0.065g 0.413g 2%
Magnesium 12mg 22mg 2%
Fats 0.31g 0.98g 1%
Saturated fat 0.039g 0.155g 1%
Vitamin E 0.2mg 0.06mg 1%
Net carbs 11.54g 73.61g N/A
Sugar 10.58g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin K 0µg 0.3µg 0%
Choline 10.2mg 10.4mg 0%
Monounsaturated fat 0.06g 0.087g 0%
Tryptophan 0.002mg 0.127mg 0%
Threonine 0.016mg 0.281mg 0%
Isoleucine 0.017mg 0.357mg 0%
Leucine 0.028mg 0.71mg 0%
Lysine 0.032mg 0.228mg 0%
Methionine 0.002mg 0.183mg 0%
Phenylalanine 0.018mg 0.52mg 0%
Valine 0.021mg 0.415mg 0%
Histidine 0.011mg 0.23mg 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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +614.5%
Contains more ProteinProtein +1175.3%
Contains more FatsFats +216.1%
Contains more CarbsCarbs +472%
Contains more OtherOther +24.3%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +45%
Contains more Poly. FatPolyunsaturated fat +535.4%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.