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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Contains more Calcium +236.4%
Contains more Phosphorus +17.6%
Contains more Zinc +40%
Equal in Magnesium - 12
Equal in Copper - 0.042
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Contains more Calcium +236.4%
Contains more Phosphorus +17.6%
Contains more Zinc +40%
Equal in Magnesium - 12
Equal in Copper - 0.042

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Folate +87.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +240.5%
Contains more Vitamin E +400%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +13.7%
Contains more Vitamin B6 +95%
Equal in Vitamin B3 - 0.376
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Folate +87.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +240.5%
Contains more Vitamin E +400%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +13.7%
Contains more Vitamin B6 +95%
Equal in Vitamin B3 - 0.376

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Mandarin orange Opinion
Net carbs 10.2g 11.54g Mandarin orange
Protein 0.7g 0.81g Mandarin orange
Fats 0.2g 0.31g Mandarin orange
Carbs 10.4g 13.34g Mandarin orange
Calories 45kcal 53kcal Mandarin orange
Starch g 0g Mandarin orange
Fructose g 2.4g Mandarin orange
Sugar 8.4g 10.58g Orange juice
Fiber 0.2g 1.8g Mandarin orange
Calcium 11mg 37mg Mandarin orange
Iron 0.2mg 0.15mg Orange juice
Magnesium 11mg 12mg Mandarin orange
Phosphorus 17mg 20mg Mandarin orange
Potassium 200mg 166mg Orange juice
Sodium 1mg 2mg Orange juice
Zinc 0.05mg 0.07mg Mandarin orange
Copper 0.044mg 0.042mg Orange juice
Vitamin A 200IU 681IU Mandarin orange
Vitamin E 0.04mg 0.2mg Mandarin orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 26.7mg Orange juice
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
Folate 30µg 16µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Orange juice
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.039g Orange juice
Monounsaturated Fat 0.036g 0.06g Mandarin orange
Polyunsaturated fat 0.04g 0.065g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
22
Orange juice
17
Mandarin orange
Mineral Summary Score
7
Orange juice
8
Mandarin orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Orange juice
5%
Mandarin orange
Carbohydrates
10%
Orange juice
13%
Mandarin orange
Fats
1%
Orange juice
1%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.