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Mustard oil vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between mustard oil and oranges

  • Mustard oil has more polyunsaturated fat and monounsaturated fat, while oranges have more vitamin C, fiber, folate, vitamin B1, and potassium.
  • Oranges cover your daily need for vitamin C, 59% more than mustard oil.
  • Mustard oil contains 2573 times more monounsaturated fat than oranges. While mustard oil contains 59.187g of monounsaturated fat, oranges contain only 0.023g.
  • The amount of saturated fat in oranges is lower.
  • Mustard oil has a lower glycemic index. The glycemic index of mustard oil is 0, while the glycemic index of oranges is 45.

These are the specific foods used in this comparison Oil, mustard and Oranges, raw, all commercial varieties.

Infographic

Mustard oil vs Orange 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Orange
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Orange
10
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +83233.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +257234.8%
Contains more Poly. FatPolyunsaturated fat +84820%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard oil Orange
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Mustard oil Orange DV% diff.
Fats 100g 0.12g 154%
Monounsaturated fat 59.187g 0.023g 148%
Polyunsaturated fat 21.23g 0.025g 141%
Vitamin C 0mg 53.2mg 59%
Saturated fat 11.582g 0.015g 53%
Calories 884kcal 47kcal 42%
Fiber 0g 2.4g 10%
Folate 0µg 30µg 8%
Vitamin B1 0mg 0.087mg 7%
Vitamin B6 0mg 0.06mg 5%
Potassium 0mg 181mg 5%
Copper 0mg 0.045mg 5%
Vitamin B5 0mg 0.25mg 5%
Carbs 0g 11.75g 4%
Calcium 0mg 40mg 4%
Vitamin B2 0mg 0.04mg 3%
Vitamin B3 0mg 0.282mg 2%
Phosphorus 0mg 14mg 2%
Magnesium 0mg 10mg 2%
Choline 8.4mg 2%
Protein 0g 0.94g 2%
Iron 0mg 0.1mg 1%
Selenium 0µg 0.5µg 1%
Manganese 0mg 0.025mg 1%
Vitamin E 0.18mg 1%
Vitamin A 0µg 11µg 1%
Zinc 0mg 0.07mg 1%
Net carbs 0g 9.35g N/A
Sugar 9.35g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Orange
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
0%
Mustard oil
21%
Orange
Minerals Daily Need Coverage Score
0%
Mustard oil
7%
Orange

Comparison summary

Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 11.567g)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 45)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.