Mandarin orange vs. Nectarine — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on April 16, 2024

Medically reviewed by Igor Bussel

Summary

Mandarin oranges are higher in net carbs, sugars, vitamins C, A, and folate. They also have more calcium and magnesium.

In contrast, nectarine contains fewer carbs and oxalates. In addition, nectarines have lower GI and GL values.

Introduction

Nectarine is most likely native to China and Central Asia and is now cultivated in warmer areas worldwide. On the other hand, Mandarin orange is native to subtropical and tropical areas of Southern Asia and the Philippines. It is also grown in Brazil, Spain, Vietnam, China, and the USA.

Nutrition

In this part of the article, we will compare the nutritional composition of raw nectarines and raw Mandarin oranges, focusing on differences.

Macronutrients and Calories

Nectarine is slightly higher in water. Nectarine contains 88% water, while Mandarin orange has 85% water. Nectarine is high in all macronutrients except carbohydrates.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Mandarin orange

Nectarine

Contains more Carbs +26.4%

Contains more Protein +30.9%

Contains more Other +29.7%

Equal in Fats - 0.32

Equal in Water - 87.59

Mandarin orange

Protein: 0.81 g

Fats: 0.31 g

Carbs: 13.34 g

Water: 85.17 g

Other: 0.37 g

Nectarine

Protein: 1.06 g

Fats: 0.32 g

Carbs: 10.55 g

Water: 87.59 g

Other: 0.48 g

Contains more Carbs +26.4%

Contains more Protein +30.9%

Contains more Other +29.7%

Equal in Fats - 0.32

Equal in Water - 87.59

Calories

Mandarin orange provides more calories per 100g serving. A 100g of nectarine has 44 kcal, whereas Mandarin orange provides 53 kcal.

Protein

Plant food products are not considered protein sources. However, nectarine has slightly more proteins than Mandarin orange. A 100g serving of nectarine provides 1.06g of protein. On the other hand, Mandarin orange has 0.81g.

Fats

Nectarine and Mandarin orange are plants. Hence, they are not good sources of fats; they have less than 1g of fat, and their fat content may be considered negligible.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mandarin orange

Nectarine

Contains less Saturated Fat -35.9%

Contains more Monounsaturated Fat +46.7%

Contains more Polyunsaturated fat +73.8%

Mandarin orange

Saturated Fat: 0.039 g

Monounsaturated Fat: 0.06 g

Polyunsaturated fat: 0.065 g

Nectarine

Saturated Fat: 0.025 g

Monounsaturated Fat: 0.088 g

Polyunsaturated fat: 0.113 g

Contains less Saturated Fat -35.9%

Contains more Monounsaturated Fat +46.7%

Contains more Polyunsaturated fat +73.8%

Carbohydrates

Mandarin orange has a higher carb content.

100g of Mandarin orange provides 13.34g of carbohydrates, 1.8g of which is dietary fiber, and 11.54g are net carbs. Mandarin orange is notably higher in sucrose, glucose, and fructose.

100g of nectarine contains 10.55g of carbohydrates, 1.7g of which are dietary fiber, and 8.85g are net carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Mandarin orange

Nectarine

Contains more Sucrose +24.2%

Contains more Glucose +35.7%

Contains more Fructose +75.2%

Contains more Starch +∞%

Mandarin orange

Starch: 0 g

Sucrose: 6.05 g

Glucose: 2.13 g

Fructose: 2.4 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Nectarine

Starch: 0.07 g

Sucrose: 4.87 g

Glucose: 1.57 g

Fructose: 1.37 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Sucrose +24.2%

Contains more Glucose +35.7%

Contains more Fructose +75.2%

Contains more Starch +∞%

Vitamins

Mandarine has more than two times more vitamin A and over five times more vitamin C. Mandarin oranges are also higher in vitamins B1, B2, B5, and folate.

In a 100g serving, Mandarin orange and nectarine have 26.7mg and 5.4mg of vitamin C, respectively.One hundred grams of nectarine provides 0.77mg of vitamin E, while Mandarin orange contains 0.2mg. Nectarine contains 2.2mg of vitamin K, whereas Mandarin orange contains no amounts of that vitamin.

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.

Mandarin orange

Nectarine

Contains more Vitamin A +105.1%

Contains more Vitamin C +394.4%

Contains more Vitamin B1 +70.6%

Contains more Vitamin B2 +33.3%

Contains more Vitamin B5 +16.8%

Contains more Vitamin B6 +212%

Contains more Folate +220%

Contains more Vitamin E +285%

Contains more Vitamin B3 +199.2%

Contains more Vitamin K +∞%

Mandarin orange

Nectarine

Contains more Vitamin A +105.1%

Contains more Vitamin C +394.4%

Contains more Vitamin B1 +70.6%

Contains more Vitamin B2 +33.3%

Contains more Vitamin B5 +16.8%

Contains more Vitamin B6 +212%

Contains more Folate +220%

Contains more Vitamin E +285%

Contains more Vitamin B3 +199.2%

Contains more Vitamin K +∞%

Minerals

Nectarine is higher in most of the minerals compared to mandarin orange. Per 100g, nectarine and Mandarin orange contain 201mg and 166mg of potassium, respectively.

Nectarine also has more zinc, phosphorus, iron, copper, and manganese. On the other hand, Mandarin orange has more calcium, magnesium, and selenium.

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.

Mandarin orange

Nectarine

Contains more Calcium +516.7%

Contains more Magnesium +33.3%

Contains more Selenium +∞%

Contains more Iron +86.7%

Contains more Phosphorus +30%

Contains more Potassium +21.1%

Contains less Sodium -100%

Contains more Zinc +142.9%

Contains more Copper +104.8%

Contains more Manganese +38.5%

Mandarin orange

Nectarine

Contains more Calcium +516.7%

Contains more Magnesium +33.3%

Contains more Selenium +∞%

Contains more Iron +86.7%

Contains more Phosphorus +30%

Contains more Potassium +21.1%

Contains less Sodium -100%

Contains more Zinc +142.9%

Contains more Copper +104.8%

Contains more Manganese +38.5%

Oxalates

Mandarin orange has a higher oxalate content. A 100g serving of nectarine contains 4mg of oxalates, while the same amount of Mandarin orange has 14mg of oxalates.

Glycemic Index

Mandarin orange has a higher glycemic index (GI) than nectarine. The glycemic index of Mandarin orange equals 47. Nectarine has a glycemic index of 43. Generally, both of them are low-oxalate foods.

Glycemic Load

The glycemic load (GL) of Mandarin orange is 6, whereas nectarine has a GL of 5. The glycemic load of both fruits falls in the low category.

Health Impact

Cancer

Nectarines contain large amounts of antioxidants, especially polyphenols, that are directly involved in the organism’s anti-cancer activity (1).

As a study indicates, increased consumption of nectarines has a positive effect on decreasing lung cancer risk in men (2). Also, it lowers the risk of esophageal (3) and breast cancer in postmenopausal women (4). This is mostly due to nectarine’s polyphenol activity.

Mandarin orange shows its anti-cancer properties with its flavonoid content. A study suggests that Mandarin orange contains the largest total amount of flavonoids among other citrus fruits (5). As a test-tube study shows, this fruit’s peel extract inhibits cancer cell growth (6). Thus, Mandarin orange may be actively involved in lowering the risk of colon, gastric, lung, and breast cancer (7).

Skin Health

Nectarine and Mandarin orange promote skin health by containing different chemicals. Nectarines are higher in copper content that is an essential growth stimulator for the dermis layer - the second layer of the skin (8). Besides, copper supports collagen maturation and has an impressive antimicrobial activity.

Mandarin orange contains more amounts of vitamin C and vitamin A. Vitamin C improves skin health by shortening wound-healing time and showing a powerful antioxidant capacity (9). Besides, vitamin A is involved in epithelial cell growth and epidermal protein synthesis stimulation (8).

Classification

Mandarin orange (Citrus reticulata) belongs to the Rutaceae family and the Citrus genus. Nectarine (Prunus persica var. nucipersica) belongs to the family Rosaceae and the genus Prunus.

Appearance

Nectarines are visually striking fruits with smooth, brightly colored skin ranging from golden yellows to deep reds. Their texture is similar to a peach but with a smoother surface. In size, they are typically similar to large plums or medium apples, fitting comfortably in the palm of your hand.

In contrast, Mandarin oranges are known for their brilliant orange color and smooth, glossy skin. They are typically small to medium in size, easy to peel, and have a juicy texture inside.

Taste and Use

Nectarines are known for their sweet, juicy flavor, reminiscent of ripe peaches but with a slightly tangy edge. They offer a refreshing taste, perfect for enjoying on a hot summer day.

Mandarin oranges are characterized by their sweet and tangy taste, which sets them apart from other citrus fruits. These oranges are typically sweeter than other varieties. The peel also contains essential oils that give mandarins their distinctive aroma and flavor.

Nectarines are used in various ways, including eating them fresh as a snack or in salads. They are also great for baking in pies, tarts, and crumbles. Additionally, they can be blended into smoothies or used to make jams and preserves.

Mandarin oranges are commonly eaten fresh as a snack or added to fruit salads and desserts like cakes and sorbets. They can also be juiced or used in smoothies for a refreshing drink. In savory dishes, mandarin oranges add a sweet and tangy flavor to salads, stir-fries, and marinades.

Varieties

The common nectarine varieties are Arctic Jay, Sunbright, Independence, Fantasia, and Red Gold. Independence nectarine is known for its early ripening. Arctic Jay is famous for its crispy texture and large size.

Popular varieties of Mandarin oranges are Clementine, Tangerine, Dancy, Satsuma, and Honey Mandarine. Clementines are a favorite winter snack for fruit-lovers. Tangerines are the largest and have a ticker skin.

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: April 16, 2024

Medically reviewed by Igor Bussel

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	11.54g	8.85g
Protein	0.81g	1.06g
Fats	0.31g	0.32g
Carbs	13.34g	10.55g
Calories	53kcal	44kcal
Starch	0g	0.07g
Fructose	2.4g	1.37g
Sugar	10.58g	7.89g
Fiber	1.8g	1.7g
Calcium	37mg	6mg
Iron	0.15mg	0.28mg
Magnesium	12mg	9mg
Phosphorus	20mg	26mg
Potassium	166mg	201mg
Sodium	2mg	0mg
Zinc	0.07mg	0.17mg
Copper	0.042mg	0.086mg
Manganese	0.039mg	0.054mg
Selenium	0.1µg	0µg
Vitamin A	681IU	332IU
Vitamin A RAE	34µg	17µg
Vitamin E	0.2mg	0.77mg
Vitamin C	26.7mg	5.4mg
Vitamin B1	0.058mg	0.034mg
Vitamin B2	0.036mg	0.027mg
Vitamin B3	0.376mg	1.125mg
Vitamin B5	0.216mg	0.185mg
Vitamin B6	0.078mg	0.025mg
Folate	16µg	5µg
Vitamin K	0µg	2.2µg
Tryptophan	0.002mg	0.005mg
Threonine	0.016mg	0.009mg
Isoleucine	0.017mg	0.009mg
Leucine	0.028mg	0.014mg
Lysine	0.032mg	0.016mg
Methionine	0.002mg	0.006mg
Phenylalanine	0.018mg	0.021mg
Valine	0.021mg	0.013mg
Histidine	0.011mg	0.008mg
Saturated Fat	0.039g	0.025g
Monounsaturated Fat	0.06g	0.088g
Polyunsaturated fat	0.065g	0.113g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

17%

10%

Minerals Daily Need Coverage Score

Comparison summary

Which food is lower in Sugar?

Nectarine is lower in Sugar (difference - 2.69g)

Which food contains less Sodium?

Nectarine contains less Sodium (difference - 2mg)

Which food is lower in Saturated Fat?

Nectarine is lower in Saturated Fat (difference - 0.014g)

Which food is lower in glycemic index?

Nectarine is lower in glycemic index (difference - 4)

Which food is cheaper?

Mandarin orange is cheaper (difference - $0.1)

Which food is richer in vitamins?

Mandarin orange is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

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.