Tangerine vs. Sweet Potatoes
Nutrition comparison of Tangerine and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and sweet potatoes:
- Sweet potato has 60% less sugar than tangerine.
- Sweet potato has more beta-carotene than tangerine, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid and Vitamin B6.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
- Tangerine is an excellent source of Vitamin C.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tangerine has 38% less calories than sweet potato - sweet potato has 86 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, tangerine is heavier in fat and similar to sweet potatoes for protein and carbs. Tangerine has a macronutrient ratio of 6:90:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Sweet Potatoes | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 90% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tangerine has 34% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in tangerine comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 67% more dietary fiber than tangerine - sweet potato has 3g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Sweet potato has 60% less sugar than tangerine - sweet potato has 4.2g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Sweet potatoes and tangerine contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both sweet potatoes and tangerine are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Tangerine is an excellent source of Vitamin C and it has 10 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 19 times more Vitamin A than tangerine - sweet potato has 709ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Sweet potatoes and tangerine contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Sweet potatoes and tangerine contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Sweet potato has more pantothenic acid and Vitamin B6. Both tangerine and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and folate.
| Tangerine | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.058 MG | 0.078 MG |
| Riboflavin | 0.036 MG | 0.061 MG |
| Niacin | 0.376 MG | 0.557 MG |
| Pantothenic acid | 0.216 MG | 0.8 MG |
| Vitamin B6 | 0.078 MG | 0.209 MG |
| Folate | 16 UG | 11 UG |
Minerals
calcium
Sweet potatoes and tangerine contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Sweet potato has 307% more iron than tangerine - sweet potato has 0.61mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 103% more potassium than tangerine - sweet potato has 337mg of potassium per 100 grams and tangerine has 166mg 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, sweet potato has more beta-carotene than tangerine per 100 grams, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.
| Tangerine | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 155 UG | 8509 UG |
| alpha-carotene | 101 UG | 7 UG |
| lutein + zeaxanthin | 138 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tangerine has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Tangerine | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.001 G |
| Total | 0.018 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both tangerine and sweet potatoes contain small amounts of linoleic acid.
| Tangerine | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.048 G | 0.013 G |
| Total | 0.048 G | 0.013 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.
Note: The specific food items compared are: Tangerine (Tangerines, (mandarin oranges), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Tangerine g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or tangerine contain more calories in 100 grams?Tangerine has 40% less calories than sweet potato - sweet potato has 86 calories in 100g and tangerine has 53 calories.
Does sweet potatoes or tangerine have more carbohydrates?
By weight, tangerine has 30% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and tangerine has 13.3g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in tangerine comprise of 90% sugar and 20% dietary fiber.
Does sweet potatoes or tangerine contain more potassium?
Sweet potato is a rich source of potassium and it has 100% more potassium than tangerine - sweet potato has 337mg of potassium in 100 grams and tangerine has 166mg of potassium.