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Mandarin orange vs Clementine - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 10, 2022
Education: Nutrition & Microbiology at YSU
Mandarin orange
vs
Clementine

Summary

Clementine contains more Vitamin C, Vitamin B1, Vitamin B3, and folate than mandarin orange. It is also lower in sodium, sugars, and saturated fat.

Mandarin is richer in Vitamin B2, Vitamin B5, calcium, magnesium, and zinc.

Introduction

Clementines and mandarin oranges are the most popular citrus fruits, usually confused with each other. Why? Because they are very similar in appearance, they sometimes can also have similar tastes. However, to better understand the main differences, we will look at them individually.

What's The Actual Difference?

Clementines are a type of mandarin oranges. They are a cross between mandarin oranges and sweet oranges.

However, the main difference between clementine and mandarin is that clementines are the smallest mandarin orange variety. Compared to mandarin, clementines have loose skin that makes them easy to peel. They are extremely sweet, seedless, and have smooth and shiny red-orange skin.

NUTRITION

This article section will compare the nutritional content between mandarin orange and clementine. Slightly note: both have similar nutritional profiles. At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in the nutrition of these fruits.

Calories

Overall, mandarin contains more calories than clementine: it has about 53 calories, while clementine contains 47 calories per 100g.

Vitamins

Clementine is richer in Vitamin C, Vitamin B1, Vitamin B3, and folate. Clementine falls in the range of the top 13% of foods as a source of Vitamin C.

Mandarin orange has more Vitamin B2 and Vitamin B5.

Both these fruits contain equal amounts of Vitamin E and Vitamin B6.

Both fruits lack Vitamin D, Vitamin B12, and Vitamin B9.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +43%
Contains more Vitamin C +82.8%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B3 +69.1%
Contains more Folate +50%
Equal in Vitamin E - 0.2
Equal in Vitamin B6 - 0.075
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +43%
Contains more Vitamin C +82.8%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B3 +69.1%
Contains more Folate +50%
Equal in Vitamin E - 0.2
Equal in Vitamin B6 - 0.075

Minerals

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

Clementine has less sodium than mandarin.

Both fruits have equal iron, phosphorus, copper, and potassium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +23.3%
Contains more Magnesium +20%
Contains more Zinc +16.7%
Contains less Sodium -50%
Equal in Iron - 0.14
Equal in Phosphorus - 21
Equal in Potassium - 177
Equal in Copper - 0.043
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Contains more Calcium +23.3%
Contains more Magnesium +20%
Contains more Zinc +16.7%
Contains less Sodium -50%
Equal in Iron - 0.14
Equal in Phosphorus - 21
Equal in Potassium - 177
Equal in Copper - 0.043

Fats

Both fruits have fats of less than 1g.

Carbs

The number of carbs in clementine is a bit higher than that of mandarine. Clementine contains 13.34g of carbs, while mandarine has 11g of carbs in every 100g.

Fiber

Both clementine and mandarin orange have a good amount of fiber: 1.8g of fiber per 100g.

Cholesterol

Both fruits have no cholesterol.

Protein

Both mandarin and clementine have tiny and equal amounts of protein.

Glycemic Index

According to The International Tables of Glycemic Index Values, the glycemic index of mandarin orange falls in the range of 47±2. An exact number for the glycemic index of clementines has not yet been researched; however, according to the study, it doesn't affect blood sugar levels [1].

HEALTH IMPACT

Cardiovascular Health

Because of 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 mediated by naringenin, hesperetin, and eriodictyol or their glycosylated derivatives. One study indicates that citrus carotenes such as cryptoxanthin may help to reduce the risk of cardiovascular disease [3].

Cancer

Research suggests that, like every citrus fruit, mandarin orange and clementine may have a role in preventing certain cancers [4]. These citrus fruits contain colored and colorless carotenes like phytoene and phytofluene and various xanthophyll groups like monohydroxy carotenoids. One study shows that citrus fruit carotenoids have been linked to lower cancer risk, particularly in the digestive and upper respiratory tracts [5].

Diabetes

Even though mandarins have a moderate glycemic index, they also have anti-diabetic properties.

Citrus flavonoids have been shown in animal studies [1] to improve glucose tolerance, increase insulin secretion and sensitivity, and decrease insulin resistance. These flavonoids may also decrease hepatic glucose output and intestinal glucose absorption, increase peripheral glucose uptake, reduce inflammation, and modulate the activity of enzymes and transporters involved in glucose and lipid metabolism [6].

Downsides and Risks

Allergy

Both mandarin oranges and clementine can cause an allergic reaction․. The symptoms are frequently localized, which means you feel them exactly where the raw fruit touched your skin. Intense tingling and itching of the lips, tongue, and throat are among the symptoms [7].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431442/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452232/
  3. https://www.sciencedirect.com/science/article/pii/S2352385916300226
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891691/
  5. The Health Benefits of Citrus Fruits
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7598193/
  7. https://pubmed.ncbi.nlm.nih.gov/28721824/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 10, 2022

Infographic

Mandarin orange vs Clementine infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mandarin orange Clementine
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Clementine Opinion
Net carbs 11.54g 10.32g Mandarin orange
Protein 0.81g 0.85g Clementine
Fats 0.31g 0.15g Mandarin orange
Carbs 13.34g 12.02g Mandarin orange
Calories 53kcal 47kcal Mandarin orange
Starch 0g 0g
Fructose 2.4g 1.64g Mandarin orange
Sugar 10.58g 9.18g Clementine
Fiber 1.8g 1.7g Mandarin orange
Calcium 37mg 30mg Mandarin orange
Iron 0.15mg 0.14mg Mandarin orange
Magnesium 12mg 10mg Mandarin orange
Phosphorus 20mg 21mg Clementine
Potassium 166mg 177mg Clementine
Sodium 2mg 1mg Clementine
Zinc 0.07mg 0.06mg Mandarin orange
Copper 0.042mg 0.043mg Clementine
Vitamin A 681IU IU Mandarin orange
Vitamin E 0.2mg 0.2mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.7mg 48.8mg Clementine
Vitamin B1 0.058mg 0.086mg Clementine
Vitamin B2 0.036mg 0.03mg Mandarin orange
Vitamin B3 0.376mg 0.636mg Clementine
Vitamin B5 0.216mg 0.151mg Mandarin orange
Vitamin B6 0.078mg 0.075mg Mandarin orange
Folate 16µg 24µg Clementine
Vitamin B12 0µg µg Mandarin orange
Vitamin K 0µg 0µg
Tryptophan 0.002mg mg Mandarin orange
Threonine 0.016mg mg Mandarin orange
Isoleucine 0.017mg mg Mandarin orange
Leucine 0.028mg mg Mandarin orange
Lysine 0.032mg mg Mandarin orange
Methionine 0.002mg mg Mandarin orange
Phenylalanine 0.018mg mg Mandarin orange
Valine 0.021mg mg Mandarin orange
Histidine 0.011mg mg Mandarin orange
Cholesterol 0mg mg Clementine
Trans Fat 0g 0g
Saturated Fat 0.039g g Clementine
Monounsaturated Fat 0.06g g Mandarin orange
Polyunsaturated fat 0.065g g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Clementine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Mandarin orange
21
Clementine
Mineral Summary Score
8
Mandarin orange
8
Clementine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mandarin orange
5%
Clementine
Carbohydrates
13%
Mandarin orange
12%
Clementine
Fats
1%
Mandarin orange
1%
Clementine

Comparison summary

Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.039g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (47)
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.