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  6. Orange vs. Saffron

Orange vs. Saffron — In-Depth Nutrition Comparison

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What are the differences between oranges and saffron?

  • Saffron is richer than oranges in manganese, iron, vitamin B6, magnesium, potassium, phosphorus, copper, vitamin C, vitamin B2, and folate.
  • Saffron's daily need coverage for manganese is 1234% more.
  • The glycemic index of oranges is lower.

We used Oranges, raw, all commercial varieties and Spices, saffron types in this article.

Infographic

Orange vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2540%
Contains more CalciumCalcium +177.5%
Contains more PotassiumPotassium +852.5%
Contains more IronIron +11000%
Contains more CopperCopper +628.9%
Contains more ZincZinc +1457.1%
Contains more PhosphorusPhosphorus +1700%
Contains more ManganeseManganese +113532%
Contains more SeleniumSelenium +1020%

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 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%
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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +51.9%
Contains more Vitamin AVitamin A +145.5%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B2Vitamin B2 +567.5%
Contains more Vitamin B3Vitamin B3 +417.7%
Contains more Vitamin B6Vitamin B6 +1583.3%
Contains more FolateFolate +210%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Saffron DV% diff.
Manganese 0.025mg 28.408mg 1234%
Iron 0.1mg 11.1mg 138%
Vitamin B6 0.06mg 1.01mg 73%
Magnesium 10mg 264mg 60%
Potassium 181mg 1724mg 45%
Phosphorus 14mg 252mg 34%
Vitamin C 53.2mg 80.8mg 31%
Copper 0.045mg 0.328mg 31%
Protein 0.94g 11.43g 21%
Carbs 11.75g 65.37g 18%
Vitamin B2 0.04mg 0.267mg 17%
Folate 30µg 93µg 16%
Polyunsaturated fat 0.025g 2.067g 14%
Calories 47kcal 310kcal 13%
Fats 0.12g 5.85g 9%
Zinc 0.07mg 1.09mg 9%
Selenium 0.5µg 5.6µg 9%
Calcium 40mg 111mg 7%
Vitamin B3 0.282mg 1.46mg 7%
Saturated fat 0.015g 1.586g 7%
Fiber 2.4g 3.9g 6%
Sodium 0mg 148mg 6%
Vitamin B5 0.25mg 5%
Vitamin A 11µg 27µg 2%
Vitamin B1 0.087mg 0.115mg 2%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Monounsaturated fat 0.023g 0.429g 1%
Protein per 100 calories 2g 3.7g N/A
Calories per 10 g protein 500kcal 271kcal N/A
Weight per 100 calories 213g 32g N/A
Unsaturated / Saturated Fat ratio 3.2 1.6 N/A
Net carbs 9.35g 61.47g N/A
Sugar 9.35g 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%
Omega-3 - DPA 0g 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +629%
Contains more ProteinProtein +1116%
Contains more FatsFats +4775%
Contains more CarbsCarbs +456.3%
Contains more OtherOther +1138.6%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +1765.2%
Contains more Poly. FatPolyunsaturated fat +8168%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.