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  6. Orange juice vs. Mandarin orange

Orange juice vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between Orange juice and Mandarin orange

  • Orange juice is richer in Vitamin C, yet Mandarin orange is richer in Fiber.
  • Daily need coverage for Vitamin C from Orange juice is 26% higher.

Food types used in this article are Orange juice, raw and Tangerines, (mandarin oranges), raw.

Infographic

Orange juice vs Mandarin 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +33.3%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +236.4%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +178.6%
~equal in Magnesium ~12mg
~equal in Copper ~0.042mg
~equal in Selenium ~0.1µg

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 167% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin CVitamin C +87.3%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more Vitamin AVitamin A +240.5%
Contains more Vitamin E Vitamin E +400%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +95%
Contains more CholineCholine +64.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.376mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +15.7%
Contains more FatsFats +55%
Contains more CarbsCarbs +28.3%
~equal in Water ~85.17g
~equal in Other ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated Fat: Sat. Fat 0.024 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
24% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated Fat -38.5%
Contains more Mono. FatMonounsaturated Fat +66.7%
Contains more Poly. FatPolyunsaturated fat +62.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Mandarin orange Opinion
Calories 45kcal 53kcal Mandarin orange
Protein 0.7g 0.81g Mandarin orange
Fats 0.2g 0.31g Mandarin orange
Vitamin C 50mg 26.7mg Orange juice
Net carbs 10.2g 11.54g Mandarin orange
Carbs 10.4g 13.34g Mandarin orange
Magnesium 11mg 12mg Mandarin orange
Calcium 11mg 37mg Mandarin orange
Potassium 200mg 166mg Orange juice
Iron 0.2mg 0.15mg Orange juice
Sugar 8.4g 10.58g Orange juice
Fiber 0.2g 1.8g Mandarin orange
Copper 0.044mg 0.042mg Orange juice
Zinc 0.05mg 0.07mg Mandarin orange
Phosphorus 17mg 20mg Mandarin orange
Sodium 1mg 2mg Orange juice
Vitamin A 200IU 681IU Mandarin orange
Vitamin A RAE 10µg 34µg Mandarin orange
Vitamin E 0.04mg 0.2mg Mandarin orange
Manganese 0.014mg 0.039mg Mandarin orange
Selenium 0.1µg 0.1µg
Vitamin B1 0.09mg 0.058mg Orange juice
Vitamin B2 0.03mg 0.036mg Mandarin orange
Vitamin B3 0.4mg 0.376mg Orange juice
Vitamin B5 0.19mg 0.216mg Mandarin orange
Vitamin B6 0.04mg 0.078mg Mandarin orange
Vitamin K 0.1µg 0µg Orange juice
Folate 30µg 16µg Orange juice
Choline 6.2mg 10.2mg Mandarin orange
Saturated Fat 0.024g 0.039g Orange juice
Monounsaturated Fat 0.036g 0.06g Mandarin orange
Polyunsaturated fat 0.04g 0.065g Mandarin orange
Tryptophan 0.002mg 0.002mg
Threonine 0.008mg 0.016mg Mandarin orange
Isoleucine 0.008mg 0.017mg Mandarin orange
Leucine 0.013mg 0.028mg Mandarin orange
Lysine 0.009mg 0.032mg Mandarin orange
Methionine 0.003mg 0.002mg Orange juice
Phenylalanine 0.009mg 0.018mg Mandarin orange
Valine 0.011mg 0.021mg Mandarin orange
Histidine 0.003mg 0.011mg Mandarin orange
Fructose 2.4g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Mandarin 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
20%
Orange juice
16%
Mandarin orange
Minerals Daily Need Coverage Score
6%
Orange juice
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Mandarin orange
Mandarin orange is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.