Lemon vs. Mandarin orange — Health Impact and Nutrition Comparison

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 to add 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 canned, juiced, and syrup types. Mandarin oranges are used as a dressing, too. 

Appearance

On the outside, lemons and mandarins 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.

Macronutrients

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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Lemon

2

Protein: 1.1 g

Fats: 0.3 g

Carbs: 9.32 g

Water: 88.98 g

Other: 0.3 g

Mandarin orange

3

Protein: 0.81 g

Fats: 0.31 g

Carbs: 13.34 g

Water: 85.17 g

Other: 0.37 g

Contains more ProteinProtein

+35.8%

Contains more CarbsCarbs	+43.1%
Contains more OtherOther	+23.3%

~equal in Fats ~0.31g

~equal in Water ~85.17g

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

Lemon

1

Saturated Fat: Sat. Fat 0.039 g

Monounsaturated Fat: Mono. Fat 0.011 g

Polyunsaturated fat: Poly. Fat 0.089 g

Mandarin orange

1

Saturated Fat: Sat. Fat 0.039 g

Monounsaturated Fat: Mono. Fat 0.06 g

Polyunsaturated fat: Poly. Fat 0.065 g

Contains more Poly. FatPolyunsaturated fat

+36.9%

Contains more Mono. FatMonounsaturated Fat

+445.5%

~equal in Saturated Fat ~0.039g

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 is among 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

1

Mandarin orange

8

Contains more Vitamin CVitamin C

+98.5%

Contains more Vitamin AVitamin A	+2995.5%
Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B1Vitamin B1	+45%
Contains more Vitamin B2Vitamin B2	+80%
Contains more Vitamin B3Vitamin B3	+276%
Contains more Vitamin B5Vitamin B5	+13.7%
Contains more FolateFolate	+45.5%
Contains more CholineCholine	+100%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.078mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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.

Lemon

2

Mandarin orange

7

Contains more IronIron	+300%
Contains more SeleniumSelenium	+300%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+42.3%
Contains more PotassiumPotassium	+20.3%
Contains more CopperCopper	+13.5%
Contains more ZincZinc	+16.7%
Contains more PhosphorusPhosphorus	+25%
Contains more ManganeseManganese	+30%

~equal in Sodium ~2mg

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 low sugar and high fiber content will not raise blood glucose levels (1).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

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).

It should be noted that mandarins are higher in folate, which helps lower homocysteine levels in the blood. High homocysteine levels are associated with an increased risk of cardiovascular disease (5).

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 (6).

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 (7) 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 (8).

Diabetes

Animal studies (9) 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 (11). 

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 (10).