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  6. Rice vs. Orange

Rice vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between Rice and Orange

  • Rice has more Manganese, Iron, Selenium, Vitamin B3, Folate, and Vitamin B1, however, Orange is higher in Vitamin C, and Fiber.
  • Orange covers your daily Vitamin C needs 59% more than Rice.
  • Orange contains 19 times less Manganese than Rice. Rice contains 0.472mg of Manganese, while Orange contains 0.025mg.

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

Infographic

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

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.
Rice
Rice
5
:
4
Orange
Orange
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +207.7%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +207.7%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.