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Orange vs. White bread — In-Depth Nutrition Comparison

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How are oranges and white bread different?

  • Oranges are higher in vitamin C; however, white bread is richer in iron, selenium, vitamin B1, vitamin B3, manganese, folate, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin C for oranges is 59% higher.
  • Oranges have a lower glycemic index (45) than white bread (73).

Oranges, raw, all commercial varieties and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Orange vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +43.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +260%
Contains more IronIron +3510%
Contains more CopperCopper +124.4%
Contains more ZincZinc +957.1%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +2044%
Contains more SeleniumSelenium +4300%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +512.6%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B3Vitamin B3 +1595%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +270%
Contains more CholineCholine +73.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange White bread DV% diff.
Vitamin C 53.2mg 0mg 59%
Iron 0.1mg 3.61mg 44%
Selenium 0.5µg 22µg 39%
Vitamin B1 0.087mg 0.533mg 37%
Vitamin B3 0.282mg 4.78mg 28%
Manganese 0.025mg 0.536mg 22%
Sodium 0mg 490mg 21%
Folate 30µg 111µg 20%
Protein 0.94g 8.85g 16%
Vitamin B2 0.04mg 0.243mg 16%
Starch 37.17g 15%
Carbs 11.75g 49.42g 13%
Phosphorus 14mg 98mg 12%
Polyunsaturated fat 0.025g 1.602g 11%
Calories 47kcal 266kcal 11%
Calcium 40mg 144mg 10%
Zinc 0.07mg 0.74mg 6%
Copper 0.045mg 0.101mg 6%
Vitamin B5 0.25mg 0.536mg 6%
Fats 0.12g 3.33g 5%
Fructose 2.43g 3%
Magnesium 10mg 23mg 3%
Saturated fat 0.015g 0.698g 3%
Potassium 181mg 126mg 2%
Vitamin B6 0.06mg 0.087mg 2%
Vitamin A 11µg 0µg 1%
Choline 8.4mg 14.6mg 1%
Fiber 2.4g 2.7g 1%
Monounsaturated fat 0.023g 0.599g 1%
Net carbs 9.35g 46.72g N/A
Sugar 9.35g 5.67g N/A
Vitamin E 0.18mg 0.22mg 0%
Vitamin K 0µg 0.2µg 0%
Trans fat 0g 0.027g 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 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +138.2%
Contains more ProteinProtein +841.5%
Contains more FatsFats +2675%
Contains more CarbsCarbs +320.6%
Contains more OtherOther +350%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +2504.3%
Contains more Poly. FatPolyunsaturated fat +6308%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.