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Orange vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between oranges and almond butter

  • Oranges have more vitamin C; however, almond butter is higher in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, and calcium.
  • Almond butter covers your daily vitamin E needs 160% more than oranges.

Food varieties used in this article are Oranges, raw, all commercial varieties and Nuts, almond butter, plain, without salt added.

Infographic

Orange vs Almond butter 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.
Orange
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +767.5%
Contains more PotassiumPotassium +313.3%
Contains more IronIron +3390%
Contains more CopperCopper +1975.6%
Contains more ZincZinc +4600%
Contains more PhosphorusPhosphorus +3528.6%
Contains more ManganeseManganese +8424%
Contains more SeleniumSelenium +380%

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.
Orange
3
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112.2%
Contains more Vitamin EVitamin E +13350%
Contains more Vitamin B2Vitamin B2 +2247.5%
Contains more Vitamin B3Vitamin B3 +1018.8%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +76.7%
Contains more CholineCholine +520.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5189.6%
Contains more ProteinProtein +2129.8%
Contains more FatsFats +46150%
Contains more CarbsCarbs +60.2%
Contains more OtherOther +600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +140965.2%
Contains more Poly. FatPolyunsaturated fat +54352%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Almond butter DV% diff.
Vitamin E 0.18mg 24.21mg 160%
Copper 0.045mg 0.934mg 99%
Manganese 0.025mg 2.131mg 92%
Polyunsaturated fat 0.025g 13.613g 91%
Fats 0.12g 55.5g 85%
Monounsaturated fat 0.023g 32.445g 81%
Phosphorus 14mg 508mg 71%
Vitamin B2 0.04mg 0.939mg 69%
Magnesium 10mg 279mg 64%
Vitamin C 53.2mg 0mg 59%
Iron 0.1mg 3.49mg 42%
Protein 0.94g 20.96g 40%
Fiber 2.4g 10.3g 32%
Calcium 40mg 347mg 31%
Zinc 0.07mg 3.29mg 29%
Calories 47kcal 614kcal 28%
Saturated fat 0.015g 4.152g 19%
Vitamin B3 0.282mg 3.155mg 18%
Potassium 181mg 748mg 17%
Choline 8.4mg 52.1mg 8%
Folate 30µg 53µg 6%
Vitamin B1 0.087mg 0.041mg 4%
Vitamin B6 0.06mg 0.103mg 3%
Selenium 0.5µg 2.4µg 3%
Carbs 11.75g 18.82g 2%
Vitamin B5 0.25mg 0.318mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 9.35g 8.52g N/A
Sugar 9.35g 4.43g N/A
Starch 0.08g 0%
Sodium 0mg 7mg 0%
Tryptophan 0.009mg 0.159mg 0%
Threonine 0.015mg 0.555mg 0%
Isoleucine 0.025mg 0.813mg 0%
Leucine 0.023mg 1.483mg 0%
Lysine 0.047mg 0.612mg 0%
Methionine 0.02mg 0.122mg 0%
Phenylalanine 0.031mg 1.149mg 0%
Valine 0.04mg 0.937mg 0%
Histidine 0.018mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Almond butter
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
21%
Orange
68%
Almond butter
Minerals Daily Need Coverage Score
7%
Orange
141%
Almond butter

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 4.137g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2.6)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 4.92g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.