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Saffron vs. Orange — In-Depth Nutrition Comparison

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What are the differences between Saffron and Orange?

  • Saffron is richer than Orange 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.
  • Saffron has 111 times more Iron than Orange. While Saffron has 11.1mg of Iron, Orange has only 0.1mg.

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

Infographic

Saffron 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.
:
1
Orange
Contains more Calcium +177.5%
Contains more Iron +11000%
Contains more Magnesium +2540%
Contains more Phosphorus +1700%
Contains more Potassium +852.5%
Contains more Zinc +1457.1%
Contains more Copper +628.9%
Contains more Manganese +113532%
Contains more Selenium +1020%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +177.5%
Contains more Iron +11000%
Contains more Magnesium +2540%
Contains more Phosphorus +1700%
Contains more Potassium +852.5%
Contains more Zinc +1457.1%
Contains more Copper +628.9%
Contains more Manganese +113532%
Contains more Selenium +1020%
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.
:
4
Orange
Contains more Vitamin A +135.6%
Contains more Vitamin C +51.9%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +567.5%
Contains more Vitamin B3 +417.7%
Contains more Vitamin B6 +1583.3%
Contains more Folate +210%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Contains more Vitamin A +135.6%
Contains more Vitamin C +51.9%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +567.5%
Contains more Vitamin B3 +417.7%
Contains more Vitamin B6 +1583.3%
Contains more Folate +210%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Orange
Contains more Protein +1116%
Contains more Fats +4775%
Contains more Carbs +456.3%
Contains more Other +1138.6%
Contains more Water +629%
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
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 +1116%
Contains more Fats +4775%
Contains more Carbs +456.3%
Contains more Other +1138.6%
Contains more Water +629%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Orange
Contains more Monounsaturated Fat +1765.2%
Contains more Polyunsaturated fat +8168%
Contains less Saturated Fat -99.1%
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +1765.2%
Contains more Polyunsaturated fat +8168%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron 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 Saffron Orange Opinion
Net carbs 61.47g 9.35g Saffron
Protein 11.43g 0.94g Saffron
Fats 5.85g 0.12g Saffron
Carbs 65.37g 11.75g Saffron
Calories 310kcal 47kcal Saffron
Sugar 9.35g Saffron
Fiber 3.9g 2.4g Saffron
Calcium 111mg 40mg Saffron
Iron 11.1mg 0.1mg Saffron
Magnesium 264mg 10mg Saffron
Phosphorus 252mg 14mg Saffron
Potassium 1724mg 181mg Saffron
Sodium 148mg 0mg Orange
Zinc 1.09mg 0.07mg Saffron
Copper 0.328mg 0.045mg Saffron
Manganese 28.408mg 0.025mg Saffron
Selenium 5.6µg 0.5µg Saffron
Vitamin A 530IU 225IU Saffron
Vitamin A RAE 27µg 11µg Saffron
Vitamin E 0.18mg Orange
Vitamin C 80.8mg 53.2mg Saffron
Vitamin B1 0.115mg 0.087mg Saffron
Vitamin B2 0.267mg 0.04mg Saffron
Vitamin B3 1.46mg 0.282mg Saffron
Vitamin B5 0.25mg Orange
Vitamin B6 1.01mg 0.06mg Saffron
Folate 93µg 30µg Saffron
Choline 8.4mg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 1.586g 0.015g Orange
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 0.023g Saffron
Polyunsaturated fat 2.067g 0.025g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
56%
Saffron
22%
Orange
Minerals Daily Need Coverage Score
479%
Saffron
7%
Orange

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 9.35g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 148mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 25)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.8)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.