Tangerine vs. Broccoli
Nutrition comparison of Tangerine and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and broccoli:
- Both tangerine and broccoli are high in Vitamin C.
- Broccoli has 5.2 times less sugar than tangerine.
- Broccoli has more beta-carotene and lutein + zeaxanthin than tangerine, however, tangerine contains more alpha-carotene than broccoli.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tangerine and broccoli contain similar amounts of calories - tangerine has 53 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, tangerine is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Tangerine has a macronutrient ratio of 6:90:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 90% | 65% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 50% less carbohydrates than tangerine - tangerine has 13.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 44% more dietary fiber than tangerine - tangerine has 1.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 5.2 times less sugar than tangerine - tangerine has 10.6g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 248% more protein than tangerine - tangerine has 0.81g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both tangerine and broccoli are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both tangerine and broccoli are high in Vitamin C. Broccoli has 234% more Vitamin C than tangerine - tangerine has 26.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Tangerine and broccoli contain similar amounts of Vitamin A - tangerine has 34ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Tangerine and broccoli contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than tangerine - broccoli has 101.6ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both tangerine and broccoli contain significant amounts of thiamin and niacin.
| Tangerine | Broccoli | |
|---|---|---|
| Thiamin | 0.058 MG | 0.071 MG |
| Riboflavin | 0.036 MG | 0.117 MG |
| Niacin | 0.376 MG | 0.639 MG |
| Pantothenic acid | 0.216 MG | 0.573 MG |
| Vitamin B6 | 0.078 MG | 0.175 MG |
| Folate | 16 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 27% more calcium than tangerine - tangerine has 37mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 387% more iron than tangerine - tangerine has 0.15mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 90% more potassium than tangerine - tangerine has 166mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more beta-carotene and lutein + zeaxanthin than tangerine per 100 grams, however, tangerine contains more alpha-carotene than broccoli per 100 grams.
| Tangerine | Broccoli | |
|---|---|---|
| beta-carotene | 155 UG | 361 UG |
| alpha-carotene | 101 UG | 25 UG |
| lutein + zeaxanthin | 138 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tangerine and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Tangerine | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.0215 G |
| Total | 0.018 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both tangerine and broccoli contain small amounts of linoleic acid.
| Tangerine | Broccoli | |
|---|---|---|
| linoleic acid | 0.048 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.048 G | 0.055 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.
Tangerine g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 broccoli contain more calories in 100 grams?Tangerine and broccoli contain similar amounts of calories - tangerine has 53 calories in 100g and broccoli has 34 calories.
Does tangerine or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than tangerine - tangerine has 13.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does tangerine or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 90% more potassium than tangerine - tangerine has 166mg of potassium in 100 grams and broccoli has 316mg of potassium.