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Rice vs. Orange — In-Depth Nutrition Comparison

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A recap on the differences between rice and oranges

  • Rice has more manganese, iron, selenium, vitamin B3, folate, and vitamin B1; however, oranges are higher in vitamin C and fiber.
  • Oranges cover your daily vitamin C needs 59% more than rice.
  • Oranges contain 19 times less manganese than rice. Rice contains 0.472mg of manganese, while oranges contain 0.025mg.
  • The glycemic index of rice is higher.

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

Infographic

Rice 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.
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%
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%
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%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +417.1%
Contains less SodiumSodium -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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B2Vitamin B2 +207.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +186.2%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +139.7%
Contains more WaterWater +26.8%
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +282.6%
Contains more Poly. FatPolyunsaturated fat +204%
Contains less Sat. FatSaturated fat -80.5%

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