Mandarin orange vs. Clementine — Health Impact and Nutrition Comparison

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. This vitamin may preserve a strong immune system, promote healing, and have antioxidant activity.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mandarin orange

3

Clementine

5

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+20%
Contains more Vitamin B5Vitamin B5	+43%

Contains more Vitamin CVitamin C	+82.8%
Contains more Vitamin B1Vitamin B1	+48.3%
Contains more Vitamin B3Vitamin B3	+69.1%
Contains more FolateFolate	+50%
Contains more CholineCholine	+37.3%

~equal in Vitamin E ~0.2mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.075mg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mandarin orange

4

Clementine

1

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+23.3%
Contains more ZincZinc	+16.7%
Contains more ManganeseManganese	+69.6%

Contains less SodiumSodium

-50%

~equal in Potassium ~177mg

~equal in Iron ~0.14mg

~equal in Copper ~0.043mg

~equal in Phosphorus ~21mg

~equal in Selenium ~0.1µg

Glycemic Index

According to The International Tables of Glycemic Index Values, the glycemic index of mandarin orange falls in the range of 47±2. Clementines, which are a hybrid of willow leaves mandarin orange with sweet orange, have a low glycemic index, but their glycemic index has not been determined (3).

Acidity

These fruits are alkaline, but exact data is not available. The quality of the produced fruit is determined by the coexistence of internal ripeness (lower acidity, increased sugar/acid ratio) and outward coloring. The PGI (Protected Geographical Indication) specifications require that clementines be harvested when the orange coloration, which occurs naturally on the tree, covers at least 80% of the peel, and have an acid concentration between 0.65g and 1.4g of citric acid per 100g of juice (4).

Cardiovascular Health

Mandarin orange and clementine’s direct effects on arterial blood pressure are unknown; however, according to this rat study, hesperidin found in citrus fruits may lower blood pressure and cardiac hypertrophies (thickening of the heart's wall, which negatively affects the heart) (5).

Citrus flavonoids are antioxidants that may protect cells from oxidative damage, which is crucial for preventing atherosclerosis. Besides this, some components found in citrus fruits, like naringin, may reduce LDL (bad cholesterol) levels in the blood (5). Based on this, we can say that flavonoids have anti-ischaemic activity and may have a role in preventing myocardial infarction (6).

Citrus flavonoids may reduce platelet activity via a number of routes. This effect is important for preventing atherothrombosis in patients with atherosclerosis, especially after stenting the coronary artery (5).

Citrus fruits contain dietary fiber that may help prevent heart disease by lowering blood pressure and cholesterol. Additionally, it makes you feel full, so you can eat less and possibly lose weight (7). It’s important for this section because obesity was found to be a convincing risk factor for cardiovascular disease and type 2 diabetes, both of which are risk factors for heart disease (8). 

Diabetes

Clementine and mandarin orange have anti-diabetic properties.

Citrus fruits containing flavanone glycosides may reduce blood glucose levels in diabetic patients by inhibiting α-amylase and α-glucosidase in the intestinal tract. Several studies have reported that naringenin has neuroprotective properties that could help manage diabetic neuropathy (9).

Satsuma mandarin may suppress liver cell damage and inhibit liver dysfunction caused by chronic hyperglycemia in diabetics, according to this study (10). This effect of clementine is unknown.

According to this study, the consumption of citrus (including clementine and mandarin orange) for a prolonged period of time modulates diabetes-related markers in a positive way (11).

Decreases the transit time of food in the gut, improves gut microflora, and may improve glycemic control. Dietary fibers may also decrease hyperinsulinemia in type 2 diabetes patients (11).

Digestive Health

Dietary fiber in these fruits has been shown to enhance the frequency of bowel movements and may be beneficial in the treatment of constipation (12).

Dietary fiber can change the gut flora to improve digestion, strengthen the immune system, and reduce inflammation. Fiber aids in the production of short-chain fatty acids in the gut, which improves muscle performance and may aid in the prevention of chronic diseases such as ulcerative colitis and Crohn's disease (13).

Flavonoids found in these fruits may inhibit pancreatic lipase. When the lipase enzyme is suppressed, total cholesterol levels in the body are reduced, which is important for obesity treatment (14).

Cancer

Both of these fruits include hesperidin and flavonoids, both of which have the potential to be chemoprotective. Hesperidin has been proven to have antioxidant activity, anti-inflammatory properties, and an inhibitory effect on prostaglandin formation. This flavonoid prevents chemically induced carcinogenesis in a variety of organs (15). 

Tangeritin, contained in these fruits, has been demonstrated to prevent cancer cell development via increasing intracellular gap junctional communication (15).

According to these studies, high citrus fruit (including mandarin orange and clementine) consumption has a protective effect on the risk of stomach, breast, oral, and pancreatic cancer (16.17.18.19).

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 (20).