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Lemon vs. Mandarin orange — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 17, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Lemon
vs
Mandarin orange

Summary

Lemons contain more Vitamin C and iron than mandarin oranges. They are also lower in carbs.

Mandarin is richer in Vitamin A, Vitamin B2, Vitamin B3, calcium, magnesium, and calcium.

Introduction

We will discuss the similarities and differences between lemon and mandarin orange, focusing on nutrition and health impact.

What's The Actual Difference?

Taste and use

Lemon and mandarin oranges are citrus fruits belonging to the Citrus genus. Both have distinctly citrus flavors; however, mandarin oranges are slightly sweeter, and lemon is more bitter or sour

Lemons are usually used for adding a distinct lemony flavor to dishes. It is rarely consumed alone as a whole fruit. Lemons are good for desserts, dressings, juices, and sauces. In contrast, people often eat fresh mandarin oranges. You can find the canned, juiced, and syrup types of it. Mandarin oranges are used as a dressing too. 

Appearance

On the outside, lemons and mandarin are easy to differentiate; lemons look yellow and oval, and mandarin oranges are orange, yellow-orange, or red-orange; the skin is thin and easily peels off.

NUTRITION

Macronutrients

Slightly note: as both are citrus fruits, they may have similar nutritional profiles.

As the chart shown below indicates, lemon and mandarin orange contain nearly the same amount of water, equalling more than 85% for both. Mandarin orange is notably richer in carbs, being sweeter than lemons. Please, read the more detailed information in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.8%
Contains more Carbs +43.1%
Contains more Other +23.3%
Equal in Fats - 0.31
Equal in Water - 85.17
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
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 +35.8%
Contains more Carbs +43.1%
Contains more Other +23.3%
Equal in Fats - 0.31
Equal in Water - 85.17

Carbs

A 100g lemon contains 9.32g of carbohydrates, of which 2.8g is dietary fiber and 6.52g is net carbs. Mandarine orange has 13.34g of carbs, 1.8g of fiber, and 11.54g of net carbs per 100g.

Fats

Both fruits have fats of less than 1g.

Cholesterol

Both lemon and mandarin have no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +36.9%
Contains more Monounsaturated Fat +445.5%
Equal in Saturated Fat - 0.039
28% 8% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.089 g
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Polyunsaturated fat +36.9%
Contains more Monounsaturated Fat +445.5%
Equal in Saturated Fat - 0.039

Protein

Both mandarin and lemon have a tiny amount of protein.

Calories

Overall, mandarin contains more calories than lemon: it has about 53 calories, while lemon contains 29 calories per 100g. However, both are considered low-calorie foods.

Vitamins

Mandarin orange is richer in Vitamin A, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B5, Vitamin E, and folate.

Mandarin orange falls in the range of the top 22% of foods as a source of Vitamin A.

Lemon has more Vitamin C. It falls in the range of the top 12% of foods as a source of Vitamin C.

Both these fruits contain equal amounts of Vitamin B6.

Both fruits have no Vitamin D and Vitamin B12.

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.
Lemon
2
:
Contains more Vitamin C +98.5%
Contains more Vitamin A +2995.5%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +276%
Contains more Vitamin B5 +13.7%
Contains more Folate +45.5%
Equal in Vitamin B6 - 0.078
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 177% 10% 5% 2% 12% 19% 9% 0% 0%
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 C +98.5%
Contains more Vitamin A +2995.5%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +276%
Contains more Vitamin B5 +13.7%
Contains more Folate +45.5%
Equal in Vitamin B6 - 0.078

Minerals

Mandarin has a relatively higher amount of calcium, zinc, phosphorus, copper, potassium, and magnesium.

Lemon has more iron than mandarin.

Both fruits have equal sodium.

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.
Contains more Iron +300%
Contains more Selenium +300%
Contains more Calcium +42.3%
Contains more Magnesium +50%
Contains more Phosphorus +25%
Contains more Potassium +20.3%
Contains more Zinc +16.7%
Contains more Copper +13.5%
Contains more Manganese +30%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 23% 6% 7% 13% 1% 2% 13% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +300%
Contains more Selenium +300%
Contains more Calcium +42.3%
Contains more Magnesium +50%
Contains more Phosphorus +25%
Contains more Potassium +20.3%
Contains more Zinc +16.7%
Contains more Copper +13.5%
Contains more Manganese +30%
Equal in Sodium - 2

Glycemic Index

According to The International Tables of Glycemic Index Values, mandarine oranges have a glycemic index equal to 47±2; the glycemic index of lemons has not yet been researched. However, research shows that its low sugar and high fiber content will not raise blood glucose levels [1].

HEALTH IMPACT

Cardiovascular Health

Due to their high flavonoid content, citrus fruits appear to significantly reduce the risk of cardiovascular disease, including myocardial infarction, dyslipidemia, and coronary artery pathology [2]. The potential mechanism of action could be linked to intracellular pathways involved in the direct cardiovascular and cardiometabolic effects of naringenin, hesperetin, and eriodictyol or glycosylated derivatives.

One study indicates that citrus carotenes like cryptoxanthin may help reduce the risk of cardiovascular disease [3].

Both fruits are rich in antioxidants; however, lemons are higher in Vitamin C and flavanones than mandarines.

Plant compounds found in lemons, specifically hesperidin and diosmin, have been shown to lower blood cholesterol levels [4].

Cancer

Citrus fruits contain phytoene and phytofluene, as well as other xanthophyll groups such as monohydroxy carotenoids, which have been linked to a lower risk of cancer, particularly in the digestive and upper respiratory tracts [5].

Lemons are incredibly high in Vitamin C, which is a potent antioxidant and can help to fight against oxidative stress and free radicals. One study shows [6] that lemon antioxidants have anticancer effects against colon, pancreatic, and breast cancers. Besides, lemons have also been studied to have antimicrobial, hepatoprotective, and anti-obesity effects [7].

Diabetes

Animal studies [8] have shown that citrus flavonoids improve glucose tolerance, increase insulin secretion and sensitivity, and decrease insulin resistance. These flavonoids may also reduce intestinal glucose absorption, increase peripheral glucose uptake, reduce inflammation, and modulate the activity of glucose and lipid metabolism enzymes and transporters.

In one study [1], participants who added lemon juice to a meal had significantly lower blood glucose concentrations than those who didn't consume lemon juice. This effect is thought to be caused by the acidity of lemon juice, which slows starch digestion.

Kidney stones

Kidney stones are kind of a quite common problem - crystalized minerals that may get stuck in the urinary tract and cause a lot of unhealthy conditions. Citric acid contained in lemon and lemon juice increases urine pH and prevents stone formation. Half a cup of lemon juice daily contains enough citric acid to help people with kidney stone problems [10]. 

Downsides and Risks

Allergy

Both mandarin oranges and lemon can cause an allergic reaction․ People who are allergic to the peels of citrus fruits are often allergic to limonene, a chemical found in all citrus fruits. Symptoms include itching in the lips, mouth, or throat [9].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 17, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Lemon vs Mandarin orange 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.
Lemon Mandarin orange
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Lemon Mandarin orange Opinion
Net carbs 6.52g 11.54g Mandarin orange
Protein 1.1g 0.81g Lemon
Fats 0.3g 0.31g Mandarin orange
Carbs 9.32g 13.34g Mandarin orange
Calories 29kcal 53kcal Mandarin orange
Fructose 2.4g Mandarin orange
Sugar 2.5g 10.58g Lemon
Fiber 2.8g 1.8g Lemon
Calcium 26mg 37mg Mandarin orange
Iron 0.6mg 0.15mg Lemon
Magnesium 8mg 12mg Mandarin orange
Phosphorus 16mg 20mg Mandarin orange
Potassium 138mg 166mg Mandarin orange
Sodium 2mg 2mg
Zinc 0.06mg 0.07mg Mandarin orange
Copper 0.037mg 0.042mg Mandarin orange
Manganese 0.03mg 0.039mg Mandarin orange
Selenium 0.4µg 0.1µg Lemon
Vitamin A 22IU 681IU Mandarin orange
Vitamin A RAE 1µg 34µg Mandarin orange
Vitamin E 0.15mg 0.2mg Mandarin orange
Vitamin C 53mg 26.7mg Lemon
Vitamin B1 0.04mg 0.058mg Mandarin orange
Vitamin B2 0.02mg 0.036mg Mandarin orange
Vitamin B3 0.1mg 0.376mg Mandarin orange
Vitamin B5 0.19mg 0.216mg Mandarin orange
Vitamin B6 0.08mg 0.078mg Lemon
Folate 11µg 16µg Mandarin orange
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
Saturated Fat 0.039g 0.039g
Monounsaturated Fat 0.011g 0.06g Mandarin orange
Polyunsaturated fat 0.089g 0.065g Lemon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lemon Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Lemon
17%
Mandarin orange
Minerals Daily Need Coverage Score
8%
Lemon
7%
Mandarin orange

Comparison summary

Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 47)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.1)
Which food is richer in minerals?
Mandarin orange
Mandarin orange is relatively richer in minerals
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food is lower in Sugar?
Lemon
Lemon is lower in Sugar (difference - 8.08g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.039 g)

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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.