Lemon vs. Mandarin orange — Health Impact and Nutrition Comparison

Summary

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

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 oranges, focusing on nutrition and health impact.

What's The Actual Difference?

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.

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

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

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% 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

:

7

Mandarin orange

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

Lemon

Mandarin orange

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.

Lemon

2

:

7

Mandarin orange

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

Lemon

Mandarin orange

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

Fats

Both fruits have fats of less than 1g.

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.

Cholesterol

Both lemon and mandarin have no cholesterol.

Protein

Both mandarin and lemon have a tiny amount of protein.

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.

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].

References

1. https://link.springer.com/article/10.1007/s00394-020-02228-x
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452232/
3. https://www.sciencedirect.com/science/article/pii/S2352385916300226
4. https://pubmed.ncbi.nlm.nih.gov/12482628/
5. The Health Benefits of Citrus Fruits
6. https://pubmed.ncbi.nlm.nih.gov/19414313/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8392841/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431442/
9. https://pubmed.ncbi.nlm.nih.gov/23308273/