Orange Juice vs. Tangerine
Nutrition comparison of Orange Juice and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and tangerine:
- Both orange juice and tangerine are high in Vitamin C.
- Tangerine has signficantly more dietary fiber than orange juice.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and tangerine contain similar amounts of calories - orange juice has 45 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, orange juice is similar to tangerine for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for tangerine, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Tangerine | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 90% | 90% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and tangerine contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
dietary fiber
Tangerine has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Orange juice and tangerine contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Orange juice and tangerine contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both orange juice and tangerine are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Both orange juice and tangerine are high in Vitamin C. Orange juice has 87% more Vitamin C than tangerine - orange juice has 50mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Tangerine has 240% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Orange juice and tangerine contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Orange juice and tangerine contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Both orange juice and tangerine contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Juice | Tangerine | |
|---|---|---|
| Thiamin | 0.09 MG | 0.058 MG |
| Riboflavin | 0.03 MG | 0.036 MG |
| Niacin | 0.4 MG | 0.376 MG |
| Pantothenic acid | 0.19 MG | 0.216 MG |
| Vitamin B6 | 0.04 MG | 0.078 MG |
| Folate | 30 UG | 16 UG |
Minerals
calcium
Tangerine has 236% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Orange juice and tangerine contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Orange juice and tangerine contain similar amounts of potassium - orange juice has 200mg 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, both orange juice and tangerine contain significant amounts of lutein + zeaxanthin.
| Orange Juice | Tangerine | |
|---|---|---|
| beta-carotene | 33 UG | 155 UG |
| alpha-carotene | 6 UG | 101 UG |
| lutein + zeaxanthin | 115 UG | 138 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and tangerine contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | Tangerine | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.018 G |
| Total | 0.011 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and tangerine contain small amounts of linoleic acid.
| Orange Juice | 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Tangerine (Tangerines, (mandarin oranges), raw) .
Orange 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 orange juice or tangerine contain more calories in 100 grams?Orange juice and tangerine contain similar amounts of calories - orange juice has 45 calories in 100g and tangerine has 53 calories.
Does orange juice or tangerine have more carbohydrates?
By weight, orange juice and tangerine contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and tangerine has 13.3g of carbohydrates.