Grapefruit vs. Tangerine
Nutrition comparison of Grapefruit and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and tangerine:
- Both tangerine and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than tangerine, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than grapefruit.
- Tangerine has more niacin.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tangerine and grapefruit contain similar amounts of calories - tangerine has 53 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to tangerine for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for tangerine, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Tangerine | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 91% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Tangerine and grapefruit contain similar amounts of carbs - tangerine has 13.3g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Tangerine and grapefruit contain similar amounts of dietary fiber - tangerine has 1.8g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Tangerine and grapefruit contain similar amounts of sugar - tangerine has 10.6g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Tangerine and grapefruit contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both tangerine and grapefruit are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both tangerine and grapefruit are high in Vitamin C. Grapefruit has 17% more Vitamin C than tangerine - tangerine has 26.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 71% more Vitamin A than tangerine - tangerine has 34ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Tangerine and grapefruit contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Tangerine has more niacin. Both grapefruit and tangerine contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Tangerine | |
|---|---|---|
| Thiamin | 0.043 MG | 0.058 MG |
| Riboflavin | 0.031 MG | 0.036 MG |
| Niacin | 0.204 MG | 0.376 MG |
| Pantothenic acid | 0.262 MG | 0.216 MG |
| Vitamin B6 | 0.053 MG | 0.078 MG |
| Folate | 13 UG | 16 UG |
Minerals
calcium
Tangerine has 68% more calcium than grapefruit - tangerine has 37mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Tangerine and grapefruit contain similar amounts of iron - tangerine has 0.15mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Tangerine and grapefruit contain similar amounts of potassium - tangerine has 166mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than tangerine per 100 grams, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Tangerine | |
|---|---|---|
| beta-carotene | 686 UG | 155 UG |
| alpha-carotene | 3 UG | 101 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 138 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tangerine has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Tangerine | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.018 G |
| Total | 0.008 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and tangerine contain small amounts of linoleic acid.
| Grapefruit | Tangerine | |
|---|---|---|
| linoleic acid | 0.029 G | 0.048 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Tangerine (Tangerines, (mandarin oranges), raw) .
Grapefruit g
()
|
Daily Values (%) |
Tangerine g
()
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| KCAL % |
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tangerine or grapefruit contain more calories in 100 grams?Tangerine and grapefruit contain similar amounts of calories - tangerine has 53 calories in 100g and grapefruit has 42 calories.
Does tangerine or grapefruit have more carbohydrates?
By weight, tangerine and grapefruit contain similar amounts of carbs - tangerine has 13.3g of carbs for 100g and grapefruit has 10.7g of carbohydrates.