Mandarin vs. Clementine: Health Benefits and Nutrition

What Is the Difference Between Mandarins and Clementines?

Mandarins are believed to be cultivated over 3,000 years ago and are part of the citrus family. Mandarins have a thinner peel than clementines, but both are easier to peel than oranges.¹ Mandarins are also often confused with tangerines. While a tangerine is a type of mandarin, not all mandarin oranges are tangerines. In fact, the Citrus Variety Collection of the University of California has over 167 different varieties of mandarins listed.

A clementine is a cross between two species—the mandarin and sweet orange grown in the Mediterranean area and Asia. A clementine is seedless, juicy, sweet, and less acidic than oranges.² 

Mandarins usually have seeds and are sometimes tart, whereas clementines are seedless and usually sweet. Both are circular fruits with a flattened top and bottom, smaller than an orange. They are an orange color, with orange skin and orange flesh inside. A clementine is smaller than a mandarin.^{1, 2}

Nutritionally, they are relatively similar because both are part of the citrus family, and a clementine is a cross of a mandarin.  

Mandarins are slightly bigger than clementines, providing more calories, carbohydrates, and fiber. Clementines have slightly more vitamin C and folate than mandarin oranges.^{3, 4} 

What Are Mandarins?

A mandarin is also called a mandarin orange. Mandarins are of the citrus family, which includes oranges, blood oranges, pummelo (pomelo), grapefruit, and lemon. Its scientific name is citrus reticulata.¹ 

Mandarins account for 22% of worldwide citrus production and are second after oranges. Their popularity is due to their ease of peeling, nutrients, and great flavor. Citric acid determines the fruit flavor.¹ 

Mandarin oranges date back to 2,200 B.C. as an imperial fruit for royalty in China. Eventually, mandarins were brought to Europe and the rest of the world.¹

Mandarins are often eaten raw but are also used in fruit cups or canned fruit. They are portable and easy to peel. Many recipes call for mandarin orange segments in lettuce and fruit salads. 

Mandarin oranges contain fiber, vitamin C, and antioxidants, which are beneficial for health.^{3, 5} 

Two mandarins provide 80 calories, almost 3 g of fiber, and 40 mg of vitamin C. Two small pieces of fruit provide over 10% dietary fiber and 50% of daily vitamin C needs.³

A flavonoid found in citrus fruit peels called nobiletin has shown anti-dementia and neuroprotective activity in animals. The study’s authors highlight a small study with six human patients with Alzheimer’s dementia using mandarin peel extract for one year, noting prevention of cognitive impairments with no adverse events.⁵ 

What Are Clementines?

A clementine is a cross between two species—the mandarin and sweet orange grown in the Mediterranean area and Asia. 

Clementines are also in the citrus family, like mandarins. Its scientific name is citrus clementina.² 

The clementine is named after its cultivator, Brother Clement, from Algeria in 1892. He crossed an orange with a mandarin orange, resulting in an easy-to-peel juicy, citrus fruit with no seeds. The clementine ripes faster than mandarins.⁶

Clementines are often called by their brand names (CUTIES or Wonderful Halos).^{6, 7} CUTIES are clementines from November through January and are a different variety of the mandarin orange (W. Murcott) from February to April.⁷

Wonderful Halos also use mandarin oranges and clementines, depending on the time of year.⁷

Clementines are eaten raw, in fruit cups, canned fruit, and part of fruit juice. Clementines are portable, easy to eat for all ages, and always seedless. Mandarins can be seedless if not pollinated by bees.^{7, 8} 

Due to their similarities, you can use clementines and mandarin oranges interchangeably in recipes. 

Two clementines provide 70 calories, almost 2.4 g of fiber, and 72 mg of vitamin C. Two small pieces of fruit provide 10% dietary fiber and nearly 90% of daily vitamin C needs.³

Vitamin C is a potent antioxidant in citrus fruits known for its anti-inflammatory and anti-cancer properties.⁹ 

Vitamin C also helps other antioxidants regenerate and reduce inflammation in the body, preventing the progression of many diseases like cancer and heart disease.¹⁰

Vitamin C helps the body absorb iron from plant foods better. Citrus fruit is one of the top sources of vitamin C among all fruits and vegetables.¹⁰  

Clementines are a shelf-stable and enjoyable way to consume sufficient vitamin C and get fiber and antioxidants. 

Which One Is Better: Mandarin or Clementine?

Both are great fruit options - containing natural sugar, fiber, vitamin C, antioxidants, and a small amount of other vitamins and minerals, depending on the fruit.  

If you do not consume much fruit and are trying to increase your intake, clementines are an excellent first choice. They are sweeter than mandarin oranges and provide almost your daily vitamin C needs in two clementines. 

Depending on the time of year or location, you may have access to clementines for some months of the year and mandarin oranges for other months of the year at your grocery store. 

Suppliers often rotate between the two fruits, as mentioned above, for the brand's CUTIES and Wonderful Halos.^{7, 8} 

For adults, it is recommended they consume one and a half to two cups of fruit daily. Only 10% of adults consume the recommended amount.¹¹ 

Based on a 2018 summary article, the authors supported consuming whole fruit and the impact of fruit fiber on health. The following health benefits were highlighted:¹¹

• Fruit optimizes gastrointestinal health by improving gut bacteria.
• Fruit fiber helps with stool regularity.
• Long-term weight management due to fruit fiber and its filling effect.
• Fruit intake prevents heart disease, high blood pressure, type 2 diabetes, and metabolic syndrome.
• Defense against colorectal cancers in high fruit intake.
• Each serving of fruit reduced lung cancer risk by 5%.
• Higher fruit intake lowered asthma severity by 39% in children. 
• High intake of fruits and vegetables led to better controlled COPD. 
• Higher daily fruit intake enhances mental health and well-being in children and adults. 

The following tables detail the nutritional differences and similarities in a 75-gram serving (small piece of either fruit).

Both benefit your health and contribute to your total daily fruit intake.

Nutrition 

Flavor preferences and nutrient goals can help you decide whether to eat mandarins or clementines. 

If you are on a lower carbohydrate diet with little wiggle room, a clementine contains 8.88 g of carbohydrates vs. 10.1 g in a mandarin. The naturally occurring sugars and fiber are also proportionately higher in the mandarin orange. 

Otherwise, nutritionally, mandarins and clementines have similar protein, fat, cholesterol, and sodium amounts. 

Clementines are a richer source if you lack vitamin C, providing 40% DV compared to 23% DV from a mandarin. 

Glycemic Index

The glycemic index of a mandarin is 30, which classifies it as a low glycemic index food.¹² 

No calculated glycemic index exists for clementines, but they contain a similar calorie, carbohydrate, and fiber ratio to mandarins. It would likely be close to 30 as well. 

Both mandarins and clementines are low-glycemic-index fruits. The fiber in these fruits slows the speed at which carbohydrates are digested and utilized in the body. 

Vitamins & Minerals

As you look at the vitamins and minerals tables, you will find many similarities between mandarins and clementines. 

If you lack vitamin C, clementines are a richer source at 40% of the daily recommended amount. Clementines are marginally higher in niacin and folate as well. 

Mandarin oranges provide 23% of the daily recommended vitamin C amount. Mandarins contain slightly more calcium than clementines. 

Vitamins 

Minerals