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  6. Wheat vs. Orange

Wheat vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Orange?

  • Wheat is richer in Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Magnesium, and Vitamin B1, yet Orange is richer in Vitamin C.
  • Wheat 's daily need coverage for Selenium is 162% higher.
  • Wheat has 120 times more Manganese than Orange. Wheat has 3.012mg of Manganese, while Orange has 0.025mg.

We used Wheat, durum and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Orange
Orange
Contains more Iron +3420%
Contains more Magnesium +1340%
Contains more Phosphorus +3528.6%
Contains more Potassium +138.1%
Contains more Zinc +5842.9%
Contains more Copper +1128.9%
Contains more Manganese +11948%
Contains more Selenium +17780%
Contains more Calcium +17.6%
Contains less Sodium -100%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +3420%
Contains more Magnesium +1340%
Contains more Phosphorus +3528.6%
Contains more Potassium +138.1%
Contains more Zinc +5842.9%
Contains more Copper +1128.9%
Contains more Manganese +11948%
Contains more Selenium +17780%
Contains more Calcium +17.6%
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.
Wheat
Wheat
6
:
4
Orange
Orange
Contains more Vitamin B1 +381.6%
Contains more Vitamin B2 +202.5%
Contains more Vitamin B3 +2289.4%
Contains more Vitamin B5 +274%
Contains more Vitamin B6 +598.3%
Contains more Folate +43.3%
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%
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 +381.6%
Contains more Vitamin B2 +202.5%
Contains more Vitamin B3 +2289.4%
Contains more Vitamin B5 +274%
Contains more Vitamin B6 +598.3%
Contains more Folate +43.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Orange
Orange
Contains more Protein +1355.3%
Contains more Fats +1958.3%
Contains more Carbs +505.4%
Contains more Other +304.5%
Contains more Water +693%
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
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 +1355.3%
Contains more Fats +1958.3%
Contains more Carbs +505.4%
Contains more Other +304.5%
Contains more Water +693%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +1395.7%
Contains more Polyunsaturated fat +3812%
Contains less Saturated Fat -96.7%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +1395.7%
Contains more Polyunsaturated fat +3812%
Contains less Saturated Fat -96.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Orange Opinion
Net carbs 71.13g 9.35g Wheat
Protein 13.68g 0.94g Wheat
Fats 2.47g 0.12g Wheat
Carbs 71.13g 11.75g Wheat
Calories 339kcal 47kcal Wheat
Sugar 9.35g Wheat
Fiber 2.4g Orange
Calcium 34mg 40mg Orange
Iron 3.52mg 0.1mg Wheat
Magnesium 144mg 10mg Wheat
Phosphorus 508mg 14mg Wheat
Potassium 431mg 181mg Wheat
Sodium 2mg 0mg Orange
Zinc 4.16mg 0.07mg Wheat
Copper 0.553mg 0.045mg Wheat
Manganese 3.012mg 0.025mg Wheat
Selenium 89.4µg 0.5µg Wheat
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.419mg 0.087mg Wheat
Vitamin B2 0.121mg 0.04mg Wheat
Vitamin B3 6.738mg 0.282mg Wheat
Vitamin B5 0.935mg 0.25mg Wheat
Vitamin B6 0.419mg 0.06mg Wheat
Folate 43µg 30µg Wheat
Tryptophan 0.176mg 0.009mg Wheat
Threonine 0.366mg 0.015mg Wheat
Isoleucine 0.533mg 0.025mg Wheat
Leucine 0.934mg 0.023mg Wheat
Lysine 0.303mg 0.047mg Wheat
Methionine 0.221mg 0.02mg Wheat
Phenylalanine 0.681mg 0.031mg Wheat
Valine 0.594mg 0.04mg Wheat
Histidine 0.322mg 0.018mg Wheat
Saturated Fat 0.454g 0.015g Orange
Monounsaturated Fat 0.344g 0.023g Wheat
Polyunsaturated fat 0.978g 0.025g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
24%
Orange
Minerals Daily Need Coverage Score
168%
Wheat
7%
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 - 9.35g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.439g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 5)
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. 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.