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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
Orange juice
Orange juice
4
:
4
Mandarin orange
Mandarin orange
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Contains more Calcium +236.4%
Contains more Zinc +40%
Contains more Phosphorus +17.6%
Equal in Magnesium - 12
Equal in Copper - 0.042
Orange juice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Mandarin orange
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Contains more Iron +33.3%
Contains more Potassium +20.5%
Contains less Sodium -50%
Contains more Calcium +236.4%
Contains more Zinc +40%
Contains more Phosphorus +17.6%
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
Orange juice
Orange juice
5
:
5
Mandarin orange
Mandarin orange
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Vitamin K +∞%
Contains more Folate +87.5%
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
Orange juice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Mandarin orange
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Contains more Vitamin C +87.3%
Contains more Vitamin B1 +55.2%
Contains more Vitamin K +∞%
Contains more Folate +87.5%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
4%
Orange juice
5%
Mandarin orange
Carbohydrates
10%
Orange juice
13%
Mandarin orange
Fats
1%
Orange juice
1%
Mandarin orange

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Orange juice
Orange juice contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange juice Mandarin orange Opinion
Calories 45 53 Mandarin orange
Protein 0.7 0.81 Mandarin orange
Fats 0.2 0.31 Mandarin orange
Vitamin C 50 26.7 Orange juice
Carbs 10.4 13.34 Mandarin orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.15 Orange juice
Calcium 11 37 Mandarin orange
Potassium 200 166 Orange juice
Magnesium 11 12 Mandarin orange
Sugars 8.4 10.58 Orange juice
Fiber 0.2 1.8 Mandarin orange
Copper 0.044 0.042 Orange juice
Zinc 0.05 0.07 Mandarin orange
Starch 0 Mandarin orange
Phosphorus 17 20 Mandarin orange
Sodium 1 2 Orange juice
Vitamin A 200 681 Mandarin orange
Vitamin E 0.04 0.2 Mandarin orange
Vitamin D 0 0
Vitamin B1 0.09 0.058 Orange juice
Vitamin B2 0.03 0.036 Mandarin orange
Vitamin B3 0.4 0.376 Orange juice
Vitamin B5 0.19 0.216 Mandarin orange
Vitamin B6 0.04 0.078 Mandarin orange
Vitamin B12 0 0
Vitamin K 0.1 0 Orange juice
Folate 30 16 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.039 Orange juice
Monounsaturated Fat 0.036 0.06 Mandarin orange
Polyunsaturated fat 0.04 0.065 Mandarin orange
Tryptophan 0.002 0.002
Threonine 0.008 0.016 Mandarin orange
Isoleucine 0.008 0.017 Mandarin orange
Leucine 0.013 0.028 Mandarin orange
Lysine 0.009 0.032 Mandarin orange
Methionine 0.003 0.002 Orange juice
Phenylalanine 0.009 0.018 Mandarin orange
Valine 0.011 0.021 Mandarin orange
Histidine 0.003 0.011 Mandarin orange
Fructose 2.4 Mandarin orange

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 of 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.