Mango vs. Tangerine
Nutrition comparison of Mango and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and tangerine:
- Both tangerine and mango are high in Vitamin C.
- Mango has more beta-carotene than tangerine, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than mango.
- Mango has more folate.
USDA sources for nutritional information: Mango (Mangos, raw) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tangerine and mango contain similar amounts of calories - tangerine has 53 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is similar to tangerine for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for tangerine, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Tangerine | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 90% | 90% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tangerine and mango contain similar amounts of carbs - tangerine has 13.3g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in tangerine are made of 85% sugar and 15% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Tangerine and mango contain similar amounts of dietary fiber - tangerine has 1.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Tangerine and mango contain similar amounts of sugar - tangerine has 10.6g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Tangerine and mango contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both tangerine and mango are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both tangerine and mango are high in Vitamin C. Mango has 36% more Vitamin C than tangerine - tangerine has 26.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 59% more Vitamin A than tangerine - tangerine has 34ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Tangerine and mango contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and tangerine contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Mango has more folate. Both mango and tangerine contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mango | Tangerine | |
|---|---|---|
| Thiamin | 0.028 MG | 0.058 MG |
| Riboflavin | 0.038 MG | 0.036 MG |
| Niacin | 0.669 MG | 0.376 MG |
| Pantothenic acid | 0.197 MG | 0.216 MG |
| Vitamin B6 | 0.119 MG | 0.078 MG |
| Folate | 43 UG | 16 UG |
Minerals
calcium
Tangerine has 236% more calcium than mango - tangerine has 37mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Tangerine and mango contain similar amounts of iron - tangerine has 0.15mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Tangerine and mango contain similar amounts of potassium - tangerine has 166mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango has more beta-carotene than tangerine per 100 grams, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than mango per 100 grams.
| Mango | Tangerine | |
|---|---|---|
| beta-carotene | 640 UG | 155 UG |
| alpha-carotene | 9 UG | 101 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 138 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than tangerine per 100 grams.
| Mango | Tangerine | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.018 G |
| Total | 0.051 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both mango and tangerine contain small amounts of linoleic acid.
| Mango | Tangerine | |
|---|---|---|
| linoleic acid | 0.019 G | 0.048 G |
| Total | 0.019 G | 0.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mango g
()
|
Daily Values (%) |
Tangerine g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tangerine or mango contain more calories in 100 grams?Tangerine and mango contain similar amounts of calories - tangerine has 53 calories in 100g and mango has 60 calories.
Does tangerine or mango have more carbohydrates?
By weight, tangerine and mango contain similar amounts of carbs - tangerine has 13.3g of carbs for 100g and mango has 15g of carbohydrates. the carbs in tangerine are made of 90% sugar and 20% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.