Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mandarin orange vs. Yogurt — In-Depth Nutrition Comparison

Compare

The main differences between mandarin oranges and yogurt

  • Mandarin oranges are richer in vitamin C, vitamin A, and fiber, yet yogurt is richer in vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt contains less sugar.
  • Yogurt has a lower glycemic index than mandarin oranges.

Food types used in this article are Tangerines, (mandarin oranges), raw and Yogurt, Greek, plain, nonfat.

Infographic

Mandarin orange vs Yogurt 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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +114.3%
Contains more CopperCopper +147.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +333.3%
Contains more CalciumCalcium +197.3%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +575%
Contains more SeleniumSelenium +9600%
~equal in Magnesium ~11mg

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%
Yogurt
4
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more FolateFolate +128.6%
Contains more Vitamin B2Vitamin B2 +672.2%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +270.6%
Contains more ProteinProtein +1158%
Contains more FatsFats +25.8%
Contains more OtherOther +94.6%
~equal in Water ~85.1g

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
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +13.2%
Contains more Poly. FatPolyunsaturated fat +441.7%

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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~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 Yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin C 26.7mg 0mg 30%
Vitamin B2 0.036mg 0.278mg 19%
Protein 0.81g 10.19g 19%
Selenium 0.1µg 9.7µg 17%
Phosphorus 20mg 135mg 16%
Calcium 37mg 110mg 7%
Fiber 1.8g 0g 7%
Zinc 0.07mg 0.52mg 4%
Vitamin A 34µg 1µg 4%
Carbs 13.34g 3.6g 3%
Fructose 2.4g 0g 3%
Vitamin B1 0.058mg 0.023mg 3%
Copper 0.042mg 0.017mg 3%
Folate 16µg 7µg 2%
Vitamin B5 0.216mg 0.331mg 2%
Cholesterol 0mg 5mg 2%
Potassium 166mg 141mg 1%
Vitamin B6 0.078mg 0.063mg 1%
Vitamin E 0.2mg 0.01mg 1%
Manganese 0.039mg 0.009mg 1%
Choline 10.2mg 15.1mg 1%
Iron 0.15mg 0.07mg 1%
Vitamin B3 0.376mg 0.208mg 1%
Sodium 2mg 36mg 1%
Calories 53kcal 59kcal 0%
Fats 0.31g 0.39g 0%
Net carbs 11.54g 3.6g N/A
Magnesium 12mg 11mg 0%
Sugar 10.58g 3.24g N/A
Trans fat 0g 0.006g N/A
Saturated fat 0.039g 0.117g 0%
Monounsaturated fat 0.06g 0.053g 0%
Polyunsaturated fat 0.065g 0.012g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

People also compare

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
17%
Yogurt
Minerals Daily Need Coverage Score
7%
Mandarin orange
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 7.34g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.078g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $2.2)
Which food is richer in minerals?
?
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.
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.