Orange vs. Clementine — Health Impact and Nutrition Comparison

by Zvart Movsisyan | Last updated on June 19, 2023

Medically reviewed by Igor Bussel

Summary

Oranges are richer in calcium, phosphorus, vitamin A, vitamin C, folate, and fiber, while clementines are higher in phosphorus and vitamin B3.

Table of contents

Introduction

Nutritional Content

Vitamins

Minerals

Health Benefits

Cancer

Brain Health

Other Health Benefits

Historical Background

References

Introduction

Do you ever feel the coming of Christmas time with the smell of clementines? There’s a chance that the scent of clementines subconsciously reminds you of Christmas since their ripening season is from November to February.

On the other hand, you can find oranges almost all year round. Although clementine belongs to the orange family, they are not the same. At first sight, clementine may seem like a tiny orange, but they are two different types of citruses.

Clementine is smaller than orange, sweeter, and rounded with thinner, easy-to-peel skin. Besides, it is worth mentioning that clementine has sterility since it is a hybrid type. In other words, it is seedless.

Clementines are well-known for their sweet flavor. When compared to the orange varietals, which are usually tart, clementines are noticeably sweeter.

In an effort to avoid any confusion, let’s try to find out their differences and similarities.

Nutritional Content

From the very start, it is necessary to point out that there are no significant differences between oranges and clementines in nutritional content, as both are citrus fruits that belong to the same genus.

They have very similar nutrition values.

Both are good sources of dietary fiber, and have same calories number. However, orange is higher in fiber. On the other hand, clementine is lower in cholesterol and sugars.

Vitamins

As indicated in the charts of comparison below, in terms of vitamins, orange is the winner. It is higher in vitamin A, vitamin B2, and vitamin B5 and slightly higher in vitamin C, vitamins B1, and B9.

Clementine, however, is considerably higher in vitamin B3 and somewhat higher in vitamin B6 and vitamin E.

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.

Orange

Clementine

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+33.3%
Contains more Vitamin B5Vitamin B5	+65.6%
Contains more FolateFolate	+25%

Contains more Vitamin EVitamin E	+11.1%
Contains more Vitamin B3Vitamin B3	+125.5%
Contains more Vitamin B6Vitamin B6	+25%
Contains more CholineCholine	+66.7%

~equal in Vitamin C ~48.8mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.086mg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

Minerals

Orange is higher in calcium, potassium, and copper, while clementine is higher in iron and phosphorus.

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.

Orange

Clementine

Contains more CalciumCalcium	+33.3%
Contains more ZincZinc	+16.7%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+400%

Contains more IronIron	+40%
Contains more PhosphorusPhosphorus	+50%

~equal in Magnesium ~10mg

~equal in Potassium ~177mg

~equal in Copper ~0.043mg

~equal in Manganese ~0.023mg

Health Benefits

Orange is an excellent source of dietary fiber. Dietary fiber has many beneficial effects on health. First of all, it improves our digestive health, contributes to weight loss, and lowers cholesterol and sugar levels in the blood, decreasing the risk of coronary heart disease, hypertension, diabetes, stroke, obesity, and several gastrointestinal illnesses (1).

Both orange and clementine, like most citruses, are rich sources of vitamin C. Vitamin C, above all, prevents the pathological state called scurvy. It has strong antioxidant, anti-inflammatory, antiviral, antibacterial, and immune-boosting properties (3).

Cancer

Due to its antioxidant properties, vitamin C also has anti-cancer properties. According to one study, high levels of vitamin C, equal to around 300 oranges, have impaired the growth of BRAF and KRAS mutant colorectal tumors. These tumors are considered to be the most aggressive types and do not respond to chemotherapy in a proper way (4). Before passing on the next question, I would like to dwell on the fact that vitamin C also prevents iron deficiency anemia together with citric acid by increasing iron absorption from the digestive tract.

Additionally, oranges have antioxidant properties due to a higher content of vitamin A and other antioxidants called flavonoids. An orange a day keeps macular degeneration away. According to one study, people who regularly eat oranges have a lower risk of macular degeneration development than those who do not eat oranges (2). The exclusivity of this research is that they have linked the low risk of macular degeneration not only with vitamins C, E, and A but also with flavonoids.

Brain Health

Oranges are also higher in folate (vitamin B9), which is essential for the correct formation of germ cells and the embryo’s brain, especially during the first trimester of pregnancy. Moreover, it protects our blood vessels from damage and the formation of atherosclerotic plaques that can result from increased homocysteine levels during folate acid deficiencies (6).

Other Health Benefits

Oranges, richer in calcium and potassium, can contribute to bone and heart health. As a crucial component of body cells and fluids, potassium controls blood pressure. In this connection, it should be noted that oranges contain more citric acid and citrates, particularly potassium citrate, which are believed to prevent the formation of kidney stones (5).

On top of everything else, owing to its rejuvenating and pain-relieving features, clementine oil is widely used in aromatherapy to ensure restful sleep. A massage with clementine oil is said to get rid of stress, improve mood and give mental clarity (6).

Historical Background

Oranges originated in either China or India, where they were named “Chinese apples.” The first mention of oranges in ancient texts dates back to approximately 2200 B.C. (7). The first orange was brought to America in 1493 by Christopher Columbus.

Clementines were developed in Algeria in 1902 by French missionary Father Clement Rodier and named after him. It is a hybrid between sweet orange and mandarin orange; in 1925, Corsicans started to cultivate it.

References

Author name: Zvart Movsisyan

Education: Medical Biochemistry MD

Last updated: June 19, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	53.2mg	48.8mg	5%
Fiber	2.4g	1.7g	3%
Fructose		1.64g	2%
Folate	30µg	24µg	2%
Vitamin B5	0.25mg	0.151mg	2%
Vitamin B3	0.282mg	0.636mg	2%
Phosphorus	14mg	21mg	1%
Choline	8.4mg	14mg	1%
Vitamin B6	0.06mg	0.075mg	1%
Calcium	40mg	30mg	1%
Iron	0.1mg	0.14mg	1%
Vitamin B2	0.04mg	0.03mg	1%
Selenium	0.5µg	0.1µg	1%
Vitamin A	11µg		1%
Calories	47kcal	47kcal	0%
Protein	0.94g	0.85g	0%
Fats	0.12g	0.15g	0%
Carbs	11.75g	12.02g	0%
Net carbs	9.35g	10.32g	N/A
Magnesium	10mg	10mg	0%
Potassium	181mg	177mg	0%
Sugar	9.35g	9.18g	N/A
Copper	0.045mg	0.043mg	0%
Zinc	0.07mg	0.06mg	0%
Sodium	0mg	1mg	0%
Vitamin E	0.18mg	0.2mg	0%
Manganese	0.025mg	0.023mg	0%
Vitamin B1	0.087mg	0.086mg	0%
Saturated fat	0.015g		0%
Monounsaturated fat	0.023g		0%
Polyunsaturated fat	0.025g		0%
Tryptophan	0.009mg		0%
Threonine	0.015mg		0%
Isoleucine	0.025mg		0%
Leucine	0.023mg		0%
Lysine	0.047mg		0%
Methionine	0.02mg		0%
Phenylalanine	0.031mg		0%
Valine	0.04mg		0%
Histidine	0.018mg		0%