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Orange vs. Apple strudel — In-Depth Nutrition Comparison

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The main differences between oranges and apple strudel

  • Oranges have more vitamin C; however, apple strudel has more selenium, vitamin B12, vitamin E, and manganese.
  • Daily need coverage for vitamin C for oranges is 57% higher.
  • Apple strudel has 3 times less calcium than oranges. Oranges have 40mg of calcium, while apple strudel has 15mg.
  • Oranges are lower in sugar.
  • Apple strudel has a higher glycemic index than oranges.

Food types used in this article are Oranges, raw, all commercial varieties and Strudel, apple.

Infographic

Orange vs Apple strudel 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
4
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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +21.5%
Contains more CopperCopper +50%
Contains less SodiumSodium -100%
Contains more IronIron +320%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +135.7%
Contains more ManganeseManganese +660%
Contains more SeleniumSelenium +1120%
~equal in Magnesium ~9mg

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
5
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +3029.4%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin EVitamin E +688.9%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.27mg
~equal in Folate ~28µg

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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +99.4%
Contains more ProteinProtein +251.1%
Contains more FatsFats +9233.3%
Contains more CarbsCarbs +249.8%
Contains more OtherOther +104.5%

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +14104.3%
Contains more Poly. FatPolyunsaturated fat +21160%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Apple strudel DV% diff.
Vitamin C 53.2mg 1.7mg 57%
Polyunsaturated fat 0.025g 5.315g 35%
Fats 0.12g 11.2g 17%
Calories 47kcal 274kcal 11%
Carbs 11.75g 41.1g 10%
Selenium 0.5µg 6.1µg 10%
Saturated fat 0.015g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.023g 3.267g 8%
Vitamin E 0.18mg 1.42mg 8%
Lysine 0.047mg 153mg 7%
Manganese 0.025mg 0.19mg 7%
Sodium 0mg 135mg 6%
Protein 0.94g 3.3g 5%
Vitamin B1 0.087mg 0.04mg 4%
Iron 0.1mg 0.42mg 4%
Phosphorus 14mg 33mg 3%
Calcium 40mg 15mg 3%
Cholesterol 0mg 6mg 2%
Vitamin K 0µg 2.9µg 2%
Choline 8.4mg 17.4mg 2%
Copper 0.045mg 0.03mg 2%
Vitamin A 11µg 6µg 1%
Vitamin B2 0.04mg 0.025mg 1%
Vitamin B6 0.06mg 0.046mg 1%
Potassium 181mg 149mg 1%
Fiber 2.4g 2.2g 1%
Folate 30µg 28µg 1%
Zinc 0.07mg 0.19mg 1%
Net carbs 9.35g 38.9g N/A
Magnesium 10mg 9mg 0%
Sugar 9.35g 25.75g N/A
Vitamin B3 0.282mg 0.33mg 0%
Vitamin B5 0.25mg 0.27mg 0%
Tryptophan 0.009mg 0.039mg 0%
Threonine 0.015mg 0.119mg 0%
Isoleucine 0.025mg 0.147mg 0%
Leucine 0.023mg 0.257mg 0%
Methionine 0.02mg 0.067mg 0%
Phenylalanine 0.031mg 0.151mg 0%
Valine 0.04mg 0.164mg 0%
Histidine 0.018mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Apple strudel
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
12%
Apple strudel
Minerals Daily Need Coverage Score
7%
Orange
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 16.4g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 135mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 2.029g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 14)
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.4)
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

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.