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  6. White Bread vs. Mandarin orange

White Bread vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the differences between White Bread and Mandarin orange?

  • White Bread is higher in Iron, Selenium, Vitamin B1, Vitamin B3, Folate, Manganese, Vitamin B2, and Phosphorus, however, Mandarin orange is richer in Vitamin C.
  • White Bread's daily need coverage for Iron is 43% more.
  • Mandarin orange contains 245 times less Sodium than White Bread. White Bread contains 490mg of Sodium, while Mandarin orange contains 2mg.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Tangerines, (mandarin oranges), raw types in this article.

Infographic

White Bread 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.
White Bread
White Bread
8
:
2
Mandarin orange
Mandarin orange
Contains more Calcium +289.2%
Contains more Iron +2306.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +390%
Contains more Zinc +957.1%
Contains more Copper +140.5%
Contains more Manganese +1274.4%
Contains more Selenium +21900%
Contains more Potassium +31.7%
Contains less Sodium -99.6%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Calcium +289.2%
Contains more Iron +2306.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +390%
Contains more Zinc +957.1%
Contains more Copper +140.5%
Contains more Manganese +1274.4%
Contains more Selenium +21900%
Contains more Potassium +31.7%
Contains less Sodium -99.6%

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.
White Bread
White Bread
8
:
2
Mandarin orange
Mandarin orange
Contains more Vitamin B1 +819%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +1171.3%
Contains more Vitamin B5 +148.1%
Contains more Vitamin B6 +11.5%
Contains more Folate +593.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +68000%
Contains more Vitamin C +∞%
Equal in Vitamin E - 0.2
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 +819%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +1171.3%
Contains more Vitamin B5 +148.1%
Contains more Vitamin B6 +11.5%
Contains more Folate +593.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +68000%
Contains more Vitamin C +∞%
Equal in Vitamin E - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Mandarin orange
Mandarin orange
Contains more Protein +992.6%
Contains more Fats +974.2%
Contains more Carbs +270.5%
Contains more Other +435.1%
Contains more Water +133.9%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +992.6%
Contains more Fats +974.2%
Contains more Carbs +270.5%
Contains more Other +435.1%
Contains more Water +133.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Mandarin orange
Mandarin orange
Contains more Monounsaturated Fat +898.3%
Contains more Polyunsaturated fat +2364.6%
Contains less Saturated Fat -94.4%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 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 +898.3%
Contains more Polyunsaturated fat +2364.6%
Contains less Saturated Fat -94.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Mandarin orange
Mandarin orange
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +35.7%
Equal in Fructose - 2.4
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Mandarin orange
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +35.7%
Equal in Fructose - 2.4

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Mandarin orange Opinion
Net carbs 46.72g 11.54g White Bread
Protein 8.85g 0.81g White Bread
Fats 3.33g 0.31g White Bread
Carbs 49.42g 13.34g White Bread
Calories 266kcal 53kcal White Bread
Starch 37.17g 0g White Bread
Fructose 2.43g 2.4g White Bread
Sugar 5.67g 10.58g White Bread
Fiber 2.7g 1.8g White Bread
Calcium 144mg 37mg White Bread
Iron 3.61mg 0.15mg White Bread
Magnesium 23mg 12mg White Bread
Phosphorus 98mg 20mg White Bread
Potassium 126mg 166mg Mandarin orange
Sodium 490mg 2mg Mandarin orange
Zinc 0.74mg 0.07mg White Bread
Copper 0.101mg 0.042mg White Bread
Manganese 0.536mg 0.039mg White Bread
Selenium 22µg 0.1µg White Bread
Vitamin A 1IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.22mg 0.2mg White Bread
Vitamin C 0mg 26.7mg Mandarin orange
Vitamin B1 0.533mg 0.058mg White Bread
Vitamin B2 0.243mg 0.036mg White Bread
Vitamin B3 4.78mg 0.376mg White Bread
Vitamin B5 0.536mg 0.216mg White Bread
Vitamin B6 0.087mg 0.078mg White Bread
Folate 111µg 16µg White Bread
Vitamin K 0.2µg 0µg White Bread
Tryptophan 0.002mg Mandarin orange
Threonine 0.016mg Mandarin orange
Isoleucine 0.017mg Mandarin orange
Leucine 0.028mg Mandarin orange
Lysine 0.032mg Mandarin orange
Methionine 0.002mg Mandarin orange
Phenylalanine 0.018mg Mandarin orange
Valine 0.021mg Mandarin orange
Histidine 0.011mg Mandarin orange
Trans Fat 0.027g 0g Mandarin orange
Saturated Fat 0.698g 0.039g Mandarin orange
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.06g White Bread
Polyunsaturated fat 1.602g 0.065g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Mandarin 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
35%
White Bread
17%
Mandarin orange
Minerals Daily Need Coverage Score
56%
White Bread
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 4.91g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.4)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 488mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.659g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.