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Orange vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Orange and Rice

  • Orange has more Vitamin C, and Fiber, however, Rice is higher in Manganese, Iron, Selenium, Vitamin B3, Folate, and Vitamin B1.
  • Orange covers your daily Vitamin C needs 59% more than Rice.
  • Rice contains 6 times less Fiber than Orange. Orange contains 2.4g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Oranges, raw, all commercial varieties and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Orange vs Rice 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
:
7
Rice
Rice
Contains more Calcium +300%
Contains more Potassium +417.1%
Contains less Sodium -100%
Contains more Iron +1100%
Contains more Magnesium +20%
Contains more Phosphorus +207.1%
Contains more Zinc +600%
Contains more Copper +53.3%
Contains more Manganese +1788%
Contains more Selenium +1400%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +300%
Contains more Potassium +417.1%
Contains less Sodium -100%
Contains more Iron +1100%
Contains more Magnesium +20%
Contains more Phosphorus +207.1%
Contains more Zinc +600%
Contains more Copper +53.3%
Contains more Manganese +1788%
Contains more Selenium +1400%

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
4
:
5
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B3 +423.4%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +55%
Contains more Folate +93.3%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B3 +423.4%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +55%
Contains more Folate +93.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
3
Rice
Rice
Contains more Water +26.8%
Contains more Protein +186.2%
Contains more Fats +133.3%
Contains more Carbs +139.7%
Equal in Other - 0.42
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +26.8%
Contains more Protein +186.2%
Contains more Fats +133.3%
Contains more Carbs +139.7%
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Rice
Rice
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +282.6%
Contains more Polyunsaturated fat +204%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +282.6%
Contains more Polyunsaturated fat +204%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Rice Opinion
Net carbs 9.35g 27.77g Rice
Protein 0.94g 2.69g Rice
Fats 0.12g 0.28g Rice
Carbs 11.75g 28.17g Rice
Calories 47kcal 130kcal Rice
Sugar 9.35g 0.05g Rice
Fiber 2.4g 0.4g Orange
Calcium 40mg 10mg Orange
Iron 0.1mg 1.2mg Rice
Magnesium 10mg 12mg Rice
Phosphorus 14mg 43mg Rice
Potassium 181mg 35mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.49mg Rice
Copper 0.045mg 0.069mg Rice
Manganese 0.025mg 0.472mg Rice
Selenium 0.5µg 7.5µg Rice
Vitamin A 225IU 0IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.04mg Orange
Vitamin C 53.2mg 0mg Orange
Vitamin B1 0.087mg 0.163mg Rice
Vitamin B2 0.04mg 0.013mg Orange
Vitamin B3 0.282mg 1.476mg Rice
Vitamin B5 0.25mg 0.39mg Rice
Vitamin B6 0.06mg 0.093mg Rice
Folate 30µg 58µg Rice
Tryptophan 0.009mg 0.031mg Rice
Threonine 0.015mg 0.096mg Rice
Isoleucine 0.025mg 0.116mg Rice
Leucine 0.023mg 0.222mg Rice
Lysine 0.047mg 0.097mg Rice
Methionine 0.02mg 0.063mg Rice
Phenylalanine 0.031mg 0.144mg Rice
Valine 0.04mg 0.164mg Rice
Histidine 0.018mg 0.063mg Rice
Saturated Fat 0.015g 0.077g Orange
Monounsaturated Fat 0.023g 0.088g Rice
Polyunsaturated fat 0.025g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
13%
Rice
Minerals Daily Need Coverage Score
7%
Orange
22%
Rice

Comparison summary

Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 9.3g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 15)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.