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Orange vs. Dulce de Leche — In-Depth Nutrition Comparison

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A recap on differences between oranges and dulce de Leche

  • Oranges have more vitamin C and fiber; however, dulce de Leche is higher in vitamin B2, phosphorus, calcium, choline, vitamin B12, and vitamin B5.
  • Oranges cover your daily vitamin C needs 56% more than dulce de Leche.
  • Oranges have less saturated fat.

Food varieties used in this article are Oranges, raw, all commercial varieties and Dulce de Leche.

Infographic

Orange vs Dulce de Leche 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more CopperCopper +1025%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1150%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +527.5%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +70%
Contains more ZincZinc +1028.6%
Contains more PhosphorusPhosphorus +1278.6%
Contains more SeleniumSelenium +440%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +1946.2%
Contains more Vitamin B1Vitamin B1 +443.8%
Contains more Vitamin B3Vitamin B3 +34.3%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +172.7%
Contains more Vitamin AVitamin A +572.7%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +912.5%
Contains more Vitamin B5Vitamin B5 +234%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +960.7%

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +202.2%
Contains more ProteinProtein +627.7%
Contains more FatsFats +6025%
Contains more CarbsCarbs +371.1%
Contains more OtherOther +297.7%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +9217.4%
Contains more Poly. FatPolyunsaturated fat +1400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Dulce de Leche DV% diff.
Vitamin C 53.2mg 2.6mg 56%
Vitamin B2 0.04mg 0.405mg 28%
Phosphorus 14mg 193mg 26%
Calcium 40mg 251mg 21%
Saturated fat 0.015g 4.534g 21%
Choline 8.4mg 89.1mg 15%
Carbs 11.75g 55.35g 15%
Vitamin B12 0µg 0.31µg 13%
Calories 47kcal 315kcal 13%
Vitamin B5 0.25mg 0.835mg 12%
Protein 0.94g 6.84g 12%
Fats 0.12g 7.35g 11%
Cholesterol 0mg 29mg 10%
Fiber 2.4g 0g 10%
Vitamin A 11µg 74µg 7%
Zinc 0.07mg 0.79mg 7%
Vitamin B1 0.087mg 0.016mg 6%
Sodium 0mg 129mg 6%
Folate 30µg 11µg 5%
Copper 0.045mg 0.004mg 5%
Potassium 181mg 350mg 5%
Monounsaturated fat 0.023g 2.143g 5%
Selenium 0.5µg 2.7µg 4%
Vitamin B6 0.06mg 0.016mg 3%
Magnesium 10mg 22mg 3%
Polyunsaturated fat 0.025g 0.375g 2%
Manganese 0.025mg 0.002mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin K 0µg 1.3µg 1%
Iron 0.1mg 0.17mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 9.35g 55.35g N/A
Sugar 9.35g 49.74g N/A
Vitamin E 0.18mg 0.2mg 0%
Vitamin B3 0.282mg 0.21mg 0%
Trans fat 0g 0.364g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
7%
Orange
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 40.39g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 129mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 4.519g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Dulce de Leche
Dulce de Leche is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Dulce de Leche
Dulce de Leche is relatively richer in minerals
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.