Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Orange
  5. Compare
  6. Orange vs. Rice

Orange vs. Rice — In-Depth Nutrition Comparison

Compare

A recap on the differences between oranges and rice

  • Oranges have more vitamin C and fiber; however, rice is higher in manganese, iron, selenium, vitamin B3, folate, and vitamin B1.
  • Oranges cover your daily vitamin C needs 59% more than rice.
  • Rice contains 6 times less fiber than oranges. Oranges contain 2.4g of fiber, while rice contains 0.4g.
  • The glycemic index of rice is higher.

Food varieties used in this article are Oranges, raw, all commercial varieties and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Orange vs Rice 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Rice
Rice
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +417.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +1100%
Contains more CopperCopper +53.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +207.1%
Contains more ManganeseManganese +1788%
Contains more SeleniumSelenium +1400%

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.
Orange
Orange
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Rice
Rice
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B1Vitamin B1 +87.4%
Contains more Vitamin B3Vitamin B3 +423.4%
Contains more Vitamin B5Vitamin B5 +56%
Contains more Vitamin B6Vitamin B6 +55%
Contains more FolateFolate +93.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Orange Rice DV% diff.
Vitamin C 53.2mg 0mg 59%
Manganese 0.025mg 0.472mg 19%
Iron 0.1mg 1.2mg 14%
Selenium 0.5µg 7.5µg 13%
Fiber 2.4g 0.4g 8%
Vitamin B3 0.282mg 1.476mg 7%
Folate 30µg 58µg 7%
Vitamin B1 0.087mg 0.163mg 6%
Carbs 11.75g 28.17g 5%
Calories 47kcal 130kcal 4%
Protein 0.94g 2.69g 4%
Potassium 181mg 35mg 4%
Zinc 0.07mg 0.49mg 4%
Phosphorus 14mg 43mg 4%
Calcium 40mg 10mg 3%
Copper 0.045mg 0.069mg 3%
Vitamin B5 0.25mg 0.39mg 3%
Vitamin B6 0.06mg 0.093mg 3%
Vitamin B2 0.04mg 0.013mg 2%
Vitamin A 11µg 0µg 1%
Vitamin E 0.18mg 0.04mg 1%
Choline 8.4mg 2.1mg 1%
Protein per 100 calories 2g 2.1g N/A
Calories per 10 g protein 500kcal 483kcal N/A
Weight per 100 calories 213g 77g N/A
Fats 0.12g 0.28g 0%
Net carbs 9.35g 27.77g N/A
Magnesium 10mg 12mg 0%
Sugar 9.35g 0.05g N/A
Sodium 0mg 1mg 0%
Saturated fat 0.015g 0.077g 0%
Monounsaturated fat 0.023g 0.088g 0%
Polyunsaturated fat 0.025g 0.076g 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.015mg 0.096mg 0%
Isoleucine 0.025mg 0.116mg 0%
Leucine 0.023mg 0.222mg 0%
Lysine 0.047mg 0.097mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.031mg 0.144mg 0%
Valine 0.04mg 0.164mg 0%
Histidine 0.018mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more WaterWater +26.8%
Contains more ProteinProtein +186.2%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +139.7%
~equal in Other ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +282.6%
Contains more Poly. FatPolyunsaturated fat +204%

People also compare

Orange
Orange vs Lemon
Lemon
Orange
Orange vs Pineapple
Pineapple
Orange
Orange vs Mandarin orange
Mandarin orange
Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.