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Orange vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between oranges and mixed nuts?

  • Oranges are higher in vitamin C, yet mixed nuts are higher in copper, manganese, phosphorus, selenium, magnesium, vitamin E, vitamin B3, and iron.
  • Mixed nuts' daily need coverage for copper is 96% more.
  • Oranges have 106 times more vitamin C than mixed nuts. While oranges have 53.2mg of vitamin C, mixed nuts have only 0.5mg.
  • The amount of saturated fat in oranges is lower.
  • The glycemic index of mixed nuts is lower.

We used Oranges, raw, all commercial varieties and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Orange vs Mixed nuts 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
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2190%
Contains more CalciumCalcium +192.5%
Contains more PotassiumPotassium +249.2%
Contains more IronIron +2510%
Contains more CopperCopper +1915.6%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +3157.1%
Contains more ManganeseManganese +8060%
Contains more SeleniumSelenium +6680%

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
2
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +10540%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4244.4%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B2Vitamin B2 +390%
Contains more Vitamin B3Vitamin B3 +2633.7%
Contains more Vitamin B5Vitamin B5 +356%
Contains more Vitamin B6Vitamin B6 +486.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.7%
Contains more CholineCholine +519%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Mixed nuts DV% diff.
Polyunsaturated fat 0.025g 14.612g 97%
Copper 0.045mg 0.907mg 96%
Manganese 0.025mg 2.04mg 88%
Fats 0.12g 53.95g 83%
Monounsaturated fat 0.023g 28.488g 71%
Phosphorus 14mg 456mg 63%
Selenium 0.5µg 33.9µg 61%
Vitamin C 53.2mg 0.5mg 59%
Magnesium 10mg 229mg 52%
Vitamin E 0.18mg 7.82mg 51%
Vitamin B3 0.282mg 7.709mg 46%
Saturated fat 0.015g 8.711g 40%
Protein 0.94g 20.04g 38%
Iron 0.1mg 2.61mg 31%
Zinc 0.07mg 3.36mg 30%
Calories 47kcal 607kcal 28%
Vitamin B6 0.06mg 0.352mg 22%
Vitamin B5 0.25mg 1.14mg 18%
Fiber 2.4g 7g 18%
Potassium 181mg 632mg 13%
Folate 30µg 83µg 13%
Vitamin B2 0.04mg 0.196mg 12%
Vitamin B1 0.087mg 0.189mg 9%
Choline 8.4mg 52mg 8%
Calcium 40mg 117mg 8%
Vitamin K 0µg 5.7µg 5%
Carbs 11.75g 21.05g 3%
Starch 4.2g 2%
Vitamin A 11µg 0µg 1%
Net carbs 9.35g 14.05g N/A
Sugar 9.35g 4.15g N/A
Sodium 0mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.009mg 0.22mg 0%
Threonine 0.015mg 0.703mg 0%
Isoleucine 0.025mg 0.826mg 0%
Leucine 0.023mg 1.656mg 0%
Lysine 0.047mg 0.782mg 0%
Methionine 0.02mg 0.283mg 0%
Phenylalanine 0.031mg 1.182mg 0%
Valine 0.04mg 1.001mg 0%
Histidine 0.018mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4070.7%
Contains more ProteinProtein +2031.9%
Contains more FatsFats +44858.3%
Contains more CarbsCarbs +79.1%
Contains more OtherOther +554.5%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +123760.9%
Contains more Poly. FatPolyunsaturated fat +58348%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.