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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 oranges

  • Wheat is richer in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, and vitamin B1, yet mandarin oranges are richer in vitamin C.
  • Daily need coverage for selenium for wheat is 162% higher.
  • Wheat contains 77 times more manganese than mandarin oranges. Wheat contains 3.012mg of manganese, while mandarin oranges contain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +159.6%
Contains more IronIron +2246.7%
Contains more CopperCopper +1216.7%
Contains more ZincZinc +5842.9%
Contains more PhosphorusPhosphorus +2440%
Contains more ManganeseManganese +7623.1%
Contains more SeleniumSelenium +89300%
~equal in Calcium ~37mg
~equal in Sodium ~2mg

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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +622.4%
Contains more Vitamin B2Vitamin B2 +236.1%
Contains more Vitamin B3Vitamin B3 +1692%
Contains more Vitamin B5Vitamin B5 +332.9%
Contains more Vitamin B6Vitamin B6 +437.2%
Contains more FolateFolate +168.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Mandarin orange DV% diff.
Selenium 89.4µg 0.1µg 162%
Manganese 3.012mg 0.039mg 129%
Phosphorus 508mg 20mg 70%
Copper 0.553mg 0.042mg 57%
Iron 3.52mg 0.15mg 42%
Vitamin B3 6.738mg 0.376mg 40%
Zinc 4.16mg 0.07mg 37%
Magnesium 144mg 12mg 31%
Vitamin B1 0.419mg 0.058mg 30%
Vitamin C 0mg 26.7mg 30%
Vitamin B6 0.419mg 0.078mg 26%
Protein 13.68g 0.81g 26%
Carbs 71.13g 13.34g 19%
Vitamin B5 0.935mg 0.216mg 14%
Calories 339kcal 53kcal 14%
Potassium 431mg 166mg 8%
Fiber 1.8g 7%
Vitamin B2 0.121mg 0.036mg 7%
Folate 43µg 16µg 7%
Polyunsaturated fat 0.978g 0.065g 6%
Vitamin A 0µg 34µg 4%
Fructose 2.4g 3%
Fats 2.47g 0.31g 3%
Choline 10.2mg 2%
Saturated fat 0.454g 0.039g 2%
Monounsaturated fat 0.344g 0.06g 1%
Vitamin E 0.2mg 1%
Net carbs 71.13g 11.54g N/A
Calcium 34mg 37mg 0%
Sugar 10.58g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.176mg 0.002mg 0%
Threonine 0.366mg 0.016mg 0%
Isoleucine 0.533mg 0.017mg 0%
Leucine 0.934mg 0.028mg 0%
Lysine 0.303mg 0.032mg 0%
Methionine 0.221mg 0.002mg 0%
Phenylalanine 0.681mg 0.018mg 0%
Valine 0.594mg 0.021mg 0%
Histidine 0.322mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1588.9%
Contains more FatsFats +696.8%
Contains more CarbsCarbs +433.2%
Contains more OtherOther +381.1%
Contains more WaterWater +678.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +473.3%
Contains more Poly. FatPolyunsaturated fat +1404.6%
Contains less Sat. FatSaturated fat -91.4%

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.