Mango Juice vs. Tangerine
Nutrition comparison of Mango Juice and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and tangerine:
- Both mango juice and tangerine are high in Vitamin C.
- Mango juice has more beta-carotene than tangerine, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than mango juice.
- Tangerine has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Tangerine has signficantly more dietary fiber than mango juice.
- Tangerine has signficantly more potassium than mango juice.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and tangerine contain similar amounts of calories - mango juice has 51 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and lighter in fat compared to tangerine per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for tangerine, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Tangerine | |
|---|---|---|
| Protein | 1% | 6% |
| Carbohydrates | 98% | 90% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and tangerine contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in tangerine comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Tangerine has signficantly more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Mango juice and tangerine contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Mango juice and tangerine contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both mango juice and tangerine are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Both mango juice and tangerine are high in Vitamin C. Tangerine has 76% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Mango juice and tangerine contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Mango juice and tangerine contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Mango juice and tangerine contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Tangerine has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both mango juice and tangerine contain significant amounts of folate.
| Mango Juice | Tangerine | |
|---|---|---|
| Thiamin | 0.003 MG | 0.058 MG |
| Riboflavin | 0.003 MG | 0.036 MG |
| Niacin | 0.08 MG | 0.376 MG |
| Pantothenic acid | 0.07 MG | 0.216 MG |
| Vitamin B6 | 0.015 MG | 0.078 MG |
| Folate | 7 UG | 16 UG |
Minerals
calcium
Tangerine has 118% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Mango juice and tangerine contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Tangerine has signficantly more potassium than mango juice - mango juice has 24mg 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, mango juice has more beta-carotene than tangerine per 100 grams, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Tangerine | |
|---|---|---|
| beta-carotene | 402 UG | 155 UG |
| alpha-carotene | ~ | 101 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 mango juice per 100 grams.
| Mango Juice | 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 mango juice and tangerine contain small amounts of linoleic acid.
| Mango Juice | Tangerine | |
|---|---|---|
| linoleic acid | 0.003 G | 0.048 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Tangerine (Tangerines, (mandarin oranges), raw) .
Mango Juice 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 mango juice or tangerine contain more calories in 100 grams?Mango juice and tangerine contain similar amounts of calories - mango juice has 51 calories in 100g and tangerine has 53 calories.
Does mango juice or tangerine have more carbohydrates?
By weight, mango juice and tangerine contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and tangerine has 13.3g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tangerine comprise of 90% sugar and 20% dietary fiber.