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Orange vs. Sweet roll — In-Depth Nutrition Comparison

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What are the main differences between oranges and sweet roll?

  • Oranges are richer in vitamin C, yet sweet roll is richer in selenium, vitamin B1, iron, vitamin B2, vitamin B3, and vitamin E.
  • Oranges' daily need coverage for vitamin C is 57% higher.
  • Oranges contain less saturated fat.

We used Oranges, raw, all commercial varieties and Sweet rolls, cinnamon, commercially prepared with raisins types in this comparison.

Infographic

Orange vs Sweet roll 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more PotassiumPotassium +63.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +80%
Contains more IronIron +1500%
Contains more CopperCopper +95.6%
Contains more ZincZinc +742.9%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +3300%

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
1
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +2560%
Contains more Vitamin AVitamin A +463.6%
Contains more Vitamin EVitamin E +1005.6%
Contains more Vitamin B1Vitamin B1 +272.4%
Contains more Vitamin B2Vitamin B2 +562.5%
Contains more Vitamin B3Vitamin B3 +745.4%
Contains more Vitamin B5Vitamin B5 +62.4%
Contains more Vitamin B6Vitamin B6 +78.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +391.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Orange Sweet roll DV% diff.
Vitamin C 53.2mg 2mg 57%
Polyunsaturated fat 0.025g 7.473g 50%
Selenium 0.5µg 17µg 30%
Fats 0.12g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.087mg 0.324mg 20%
Iron 0.1mg 1.6mg 19%
Vitamin B2 0.04mg 0.265mg 17%
Calories 47kcal 372kcal 16%
Saturated fat 0.015g 3.079g 14%
Vitamin B3 0.282mg 2.384mg 13%
Carbs 11.75g 50.9g 13%
Sodium 0mg 304mg 13%
Vitamin E 0.18mg 1.99mg 12%
Manganese 0.025mg 0.3mg 12%
Monounsaturated fat 0.023g 4.797g 12%
Protein 0.94g 6.2g 11%
Folate 30µg 72µg 11%
Phosphorus 14mg 76mg 9%
Vitamin B12 0µg 0.14µg 6%
Choline 8.4mg 41.3mg 6%
Vitamin A 11µg 62µg 6%
Zinc 0.07mg 0.59mg 5%
Copper 0.045mg 0.088mg 5%
Vitamin B6 0.06mg 0.107mg 4%
Vitamin K 0µg 4.4µg 4%
Vitamin B5 0.25mg 0.406mg 3%
Calcium 40mg 72mg 3%
Potassium 181mg 111mg 2%
Magnesium 10mg 17mg 2%
Net carbs 9.35g 48.5g N/A
Sugar 9.35g 31.73g N/A
Fiber 2.4g 2.4g 0%
Tryptophan 0.009mg 0.074mg 0%
Threonine 0.015mg 0.211mg 0%
Isoleucine 0.025mg 0.259mg 0%
Leucine 0.023mg 0.458mg 0%
Lysine 0.047mg 0.243mg 0%
Methionine 0.02mg 0.117mg 0%
Phenylalanine 0.031mg 0.3mg 0%
Valine 0.04mg 0.291mg 0%
Histidine 0.018mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +249.8%
Contains more ProteinProtein +559.6%
Contains more FatsFats +13566.7%
Contains more CarbsCarbs +333.2%
Contains more OtherOther +286.4%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +20756.5%
Contains more Poly. FatPolyunsaturated fat +29792%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.