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  6. Wheat vs. Mandarin orange

Wheat vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between Wheat and Mandarin orange

  • Wheat is richer in Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Magnesium, and Vitamin B1, yet Mandarin orange is richer in Vitamin C.
  • Daily need coverage for Selenium from Wheat is 162% higher.
  • Wheat contains 77 times more Manganese than Mandarin orange. Wheat contains 3.012mg of Manganese, while Mandarin orange contains 0.039mg.

Food types used in this article are Wheat, durum and Tangerines, (mandarin oranges), raw.

Infographic

Wheat vs Mandarin 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.
Wheat
Wheat
8
:
1
Mandarin orange
Mandarin orange
Contains more Iron +2246.7%
Contains more Magnesium +1100%
Contains more Phosphorus +2440%
Contains more Potassium +159.6%
Contains more Zinc +5842.9%
Contains more Copper +1216.7%
Contains more Manganese +7623.1%
Contains more Selenium +89300%
Equal in Calcium - 37
Equal in Sodium - 2
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +2246.7%
Contains more Magnesium +1100%
Contains more Phosphorus +2440%
Contains more Potassium +159.6%
Contains more Zinc +5842.9%
Contains more Copper +1216.7%
Contains more Manganese +7623.1%
Contains more Selenium +89300%
Equal in Calcium - 37
Equal in Sodium - 2

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.
Wheat
Wheat
6
:
4
Mandarin orange
Mandarin orange
Contains more Vitamin B1 +622.4%
Contains more Vitamin B2 +236.1%
Contains more Vitamin B3 +1692%
Contains more Vitamin B5 +332.9%
Contains more Vitamin B6 +437.2%
Contains more Folate +168.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin B1 +622.4%
Contains more Vitamin B2 +236.1%
Contains more Vitamin B3 +1692%
Contains more Vitamin B5 +332.9%
Contains more Vitamin B6 +437.2%
Contains more Folate +168.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Mandarin orange
Mandarin orange
Contains more Protein +1588.9%
Contains more Fats +696.8%
Contains more Carbs +433.2%
Contains more Other +381.1%
Contains more Water +678.5%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +1588.9%
Contains more Fats +696.8%
Contains more Carbs +433.2%
Contains more Other +381.1%
Contains more Water +678.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Mandarin orange
Mandarin orange
Contains more Monounsaturated Fat +473.3%
Contains more Polyunsaturated fat +1404.6%
Contains less Saturated Fat -91.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +473.3%
Contains more Polyunsaturated fat +1404.6%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Mandarin orange
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Mandarin orange Opinion
Net carbs 71.13g 11.54g Wheat
Protein 13.68g 0.81g Wheat
Fats 2.47g 0.31g Wheat
Carbs 71.13g 13.34g Wheat
Calories 339kcal 53kcal Wheat
Fructose 2.4g Mandarin orange
Sugar 10.58g Wheat
Fiber 1.8g Mandarin orange
Calcium 34mg 37mg Mandarin orange
Iron 3.52mg 0.15mg Wheat
Magnesium 144mg 12mg Wheat
Phosphorus 508mg 20mg Wheat
Potassium 431mg 166mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 0.07mg Wheat
Copper 0.553mg 0.042mg Wheat
Manganese 3.012mg 0.039mg Wheat
Selenium 89.4µg 0.1µg Wheat
Vitamin A 0IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.2mg Mandarin orange
Vitamin C 0mg 26.7mg Mandarin orange
Vitamin B1 0.419mg 0.058mg Wheat
Vitamin B2 0.121mg 0.036mg Wheat
Vitamin B3 6.738mg 0.376mg Wheat
Vitamin B5 0.935mg 0.216mg Wheat
Vitamin B6 0.419mg 0.078mg Wheat
Folate 43µg 16µg Wheat
Tryptophan 0.176mg 0.002mg Wheat
Threonine 0.366mg 0.016mg Wheat
Isoleucine 0.533mg 0.017mg Wheat
Leucine 0.934mg 0.028mg Wheat
Lysine 0.303mg 0.032mg Wheat
Methionine 0.221mg 0.002mg Wheat
Phenylalanine 0.681mg 0.018mg Wheat
Valine 0.594mg 0.021mg Wheat
Histidine 0.322mg 0.011mg Wheat
Saturated Fat 0.454g 0.039g Mandarin orange
Monounsaturated Fat 0.344g 0.06g Wheat
Polyunsaturated fat 0.978g 0.065g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
17%
Mandarin orange
Minerals Daily Need Coverage Score
168%
Wheat
7%
Mandarin orange

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 10.58g)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.415g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.