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Orange vs. Cookie dough — In-Depth Nutrition Comparison

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Important differences between oranges and cookie dough

  • Oranges have more vitamin C; however, cookie dough is richer in manganese, iron, selenium, phosphorus, vitamin B1, vitamin B3, and vitamin B2.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • Oranges contain less saturated fat.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Cookies, oatmeal, refrigerated dough.

Infographic

Orange vs Cookie dough 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
Orange
3
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more CalciumCalcium +29%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +180%
Contains more IronIron +2040%
Contains more CopperCopper +144.4%
Contains more ZincZinc +814.3%
Contains more PhosphorusPhosphorus +642.9%
Contains more ManganeseManganese +2960%
Contains more SeleniumSelenium +1720%

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
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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B3Vitamin B3 +561.3%
Contains more Vitamin B5Vitamin B5 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Cookie dough DV% diff.
Vitamin C 53.2mg 0mg 59%
Manganese 0.025mg 0.765mg 32%
Fats 0.12g 18.9g 29%
Monounsaturated fat 0.023g 10.531g 26%
Iron 0.1mg 2.14mg 26%
Saturated fat 0.015g 4.751g 22%
Calories 47kcal 424kcal 19%
Polyunsaturated fat 0.025g 2.592g 17%
Carbs 11.75g 59.1g 16%
Selenium 0.5µg 9.1µg 16%
Phosphorus 14mg 104mg 13%
Sodium 0mg 294mg 13%
Vitamin B1 0.087mg 0.234mg 12%
Vitamin B3 0.282mg 1.865mg 10%
Protein 0.94g 5.4g 9%
Vitamin B2 0.04mg 0.148mg 8%
Cholesterol 0mg 24mg 8%
Copper 0.045mg 0.11mg 7%
Zinc 0.07mg 0.64mg 5%
Magnesium 10mg 28mg 4%
Vitamin B12 0µg 0.04µg 2%
Vitamin B5 0.25mg 0.372mg 2%
Choline 8.4mg 2%
Calcium 40mg 31mg 1%
Potassium 181mg 147mg 1%
Vitamin B6 0.06mg 0.041mg 1%
Vitamin E 0.18mg 1%
Folate 30µg 35µg 1%
Vitamin A 11µg 4µg 1%
Net carbs 9.35g 56.6g N/A
Sugar 9.35g N/A
Fiber 2.4g 2.5g 0%
Tryptophan 0.009mg 0.088mg 0%
Threonine 0.015mg 0.177mg 0%
Isoleucine 0.025mg 0.227mg 0%
Leucine 0.023mg 0.414mg 0%
Lysine 0.047mg 0.257mg 0%
Methionine 0.02mg 0.122mg 0%
Phenylalanine 0.031mg 0.278mg 0%
Valine 0.04mg 0.291mg 0%
Histidine 0.018mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +467%
Contains more ProteinProtein +474.5%
Contains more FatsFats +15650%
Contains more CarbsCarbs +403%
Contains more OtherOther +195.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +45687%
Contains more Poly. FatPolyunsaturated fat +10268%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.