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Orange vs. Egg — In-Depth Nutrition Comparison

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How are oranges and eggs different?

  • Oranges are higher in vitamin C; however, eggs are richer in copper, selenium, choline, vitamin B12, vitamin B2, protein, vitamin B5, and phosphorus.
  • Daily need coverage for copper for eggs is 217% higher.
  • Eggs have a lower glycemic index (0) than oranges (45).

Oranges, raw, all commercial varieties and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Orange vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Orange
Orange
2
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%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more PotassiumPotassium +43.7%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +25%
Contains more IronIron +1090%
Contains more CopperCopper +4344.4%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +1128.6%
Contains more SeleniumSelenium +6060%
~equal in Magnesium ~10mg
~equal in Manganese ~0.026mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Orange
Orange
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Egg
Egg
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +340.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1254.5%
Contains more Vitamin EVitamin E +472.2%
Contains more Vitamin B2Vitamin B2 +1182.5%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%

All nutrients comparison - raw data values

Nutrient Orange Egg DV% diff.
Copper 0.045mg 2mg 217%
Cholesterol 0mg 373mg 124%
Vitamin C 53.2mg 0mg 59%
Selenium 0.5µg 30.8µg 55%
Choline 8.4mg 293.8mg 52%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.04mg 0.513mg 36%
Protein 0.94g 12.58g 23%
Phosphorus 14mg 172mg 23%
Vitamin B5 0.25mg 1.398mg 23%
Fats 0.12g 10.61g 16%
Vitamin A 11µg 149µg 15%
Saturated fat 0.015g 3.267g 15%
Iron 0.1mg 1.19mg 14%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Fiber 2.4g 0g 10%
Monounsaturated fat 0.023g 4.077g 10%
Zinc 0.07mg 1.05mg 9%
Polyunsaturated fat 0.025g 1.414g 9%
Vitamin E 0.18mg 1.03mg 6%
Calories 47kcal 155kcal 5%
Sodium 0mg 124mg 5%
Vitamin B6 0.06mg 0.121mg 5%
Carbs 11.75g 1.12g 4%
Folate 30µg 44µg 4%
Potassium 181mg 126mg 2%
Vitamin B1 0.087mg 0.066mg 2%
Calcium 40mg 50mg 1%
Vitamin B3 0.282mg 0.064mg 1%
Protein per 100 calories 2g 8.1g N/A
Calories per 10 g protein 500kcal 123kcal N/A
Weight per 100 calories 213g 65g N/A
Unsaturated / Saturated Fat ratio 3.2 1.7 N/A
Net carbs 9.35g 1.12g N/A
Magnesium 10mg 10mg 0%
Sugar 9.35g 1.12g N/A
Manganese 0.025mg 0.026mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.009mg 0.153mg 0%
Threonine 0.015mg 0.604mg 0%
Isoleucine 0.025mg 0.686mg 0%
Leucine 0.023mg 1.075mg 0%
Lysine 0.047mg 0.904mg 0%
Methionine 0.02mg 0.392mg 0%
Phenylalanine 0.031mg 0.668mg 0%
Valine 0.04mg 0.767mg 0%
Histidine 0.018mg 0.298mg 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +949.1%
Contains more WaterWater +16.3%
Contains more ProteinProtein +1238.3%
Contains more FatsFats +8741.7%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +17626.1%
Contains more Poly. FatPolyunsaturated fat +5556%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.