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.
Detailed nutritional comparison of tangerine and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tangerine src
Image of Broccoli src

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 lighter in fat compared to broccoli per calorie. Tangerine has a macronutrient ratio of 5:90:5 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tangerine Broccoli
Protein 5% 27%
Carbohydrates 90% 64%
Fat 5% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tangerine or Broccoli .

Note: The specific food items compared are: Tangerine (Tangerines, (mandarin oranges), raw) and Broccoli (Broccoli, raw) .

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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.