Mandarin orange vs Clementine - Health impact and Nutrition Comparison
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.
Table of contents
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.
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.
Overall, mandarin contains more calories than clementine: it has about 53 calories, while clementine contains 47 calories per 100g.
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.
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.
Both fruits have fats of less than 1g.
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.
Both clementine and mandarin orange have a good amount of fiber: 1.8g of fiber per 100g.
Both fruits have no cholesterol.
Both mandarin and clementine have tiny and equal amounts of protein.
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 .
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 . 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 .
Research suggests that, like every citrus fruit, mandarin orange and clementine may have a role in preventing certain cancers . 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 .
Even though mandarins have a moderate glycemic index, they also have anti-diabetic properties.
Citrus flavonoids have been shown in animal studies  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 .
Downsides and Risks
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 .
- The Health Benefits of Citrus Fruits
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in price|
|Lower in glycemic index||Equal|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet||Equal|