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  6. Saffron vs. Orange

Saffron vs. Orange — In-Depth Nutrition Comparison

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What are the differences between saffron and oranges?

  • Saffron is richer than oranges in manganese, iron, vitamin B6, magnesium, potassium, phosphorus, copper, vitamin C, vitamin B2, and folate.
  • Saffron's daily need coverage for manganese is 1234% more.
  • Saffron has 111 times more iron than oranges. While saffron has 11.1mg of iron, oranges have only 0.1mg.
  • The glycemic index of oranges is lower.

We used Spices, saffron and Oranges, raw, all commercial varieties types in this article.

Infographic

Saffron vs Orange infographic
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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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Orange
Orange
1
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 +2540%
Contains more CalciumCalcium +177.5%
Contains more PotassiumPotassium +852.5%
Contains more IronIron +11000%
Contains more CopperCopper +628.9%
Contains more ZincZinc +1457.1%
Contains more PhosphorusPhosphorus +1700%
Contains more ManganeseManganese +113532%
Contains more SeleniumSelenium +1020%
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.
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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
Orange
Orange
2
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 CVitamin C +51.9%
Contains more Vitamin AVitamin A +145.5%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B2Vitamin B2 +567.5%
Contains more Vitamin B3Vitamin B3 +417.7%
Contains more Vitamin B6Vitamin B6 +1583.3%
Contains more FolateFolate +210%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Orange DV% diff.
Manganese 28.408mg 0.025mg 1234%
Iron 11.1mg 0.1mg 138%
Vitamin B6 1.01mg 0.06mg 73%
Magnesium 264mg 10mg 60%
Potassium 1724mg 181mg 45%
Phosphorus 252mg 14mg 34%
Vitamin C 80.8mg 53.2mg 31%
Copper 0.328mg 0.045mg 31%
Protein 11.43g 0.94g 21%
Carbs 65.37g 11.75g 18%
Vitamin B2 0.267mg 0.04mg 17%
Folate 93µg 30µg 16%
Polyunsaturated fat 2.067g 0.025g 14%
Calories 310kcal 47kcal 13%
Fats 5.85g 0.12g 9%
Zinc 1.09mg 0.07mg 9%
Selenium 5.6µg 0.5µg 9%
Calcium 111mg 40mg 7%
Vitamin B3 1.46mg 0.282mg 7%
Saturated fat 1.586g 0.015g 7%
Fiber 3.9g 2.4g 6%
Sodium 148mg 0mg 6%
Vitamin B5 0.25mg 5%
Vitamin A 27µg 11µg 2%
Vitamin B1 0.115mg 0.087mg 2%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Monounsaturated fat 0.429g 0.023g 1%
Protein per 100 calories 3.7g 2g N/A
Calories per 10 g protein 271kcal 500kcal N/A
Weight per 100 calories 32g 213g N/A
Unsaturated / Saturated Fat ratio 1.6 3.2 N/A
Net carbs 61.47g 9.35g N/A
Sugar 9.35g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Orange
Orange
1
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 +1116%
Contains more FatsFats +4775%
Contains more CarbsCarbs +456.3%
Contains more OtherOther +1138.6%
Contains more WaterWater +629%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +1765.2%
Contains more Poly. FatPolyunsaturated fat +8168%
Contains less Sat. FatSaturated fat -99.1%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.