Tangerine vs Oranges – Nutrition Facts, Health Benefits, Side Effects


It is native to China, and from there, this citrus fruit spread to other parts of the world.

It belongs to a rare and special class of foods that can be consumed daily because of its high vitamin content and low-calorie count. Also, it has an easily peelable skin, loose, and sweet juicy flesh.

Nutrition Facts

It is a good source of vitamin A, vitamin C, vitamin B6, folate, dietary fiber, magnesium, iron, copper, manganese, calcium, and phosphorus.

Health Benefits

Skin Health

This fruit is a very good source of vitamin C, a water-soluble vitamin which humans need to get daily from foods since we are unable to synthesize it endogenously. Individuals who don’t get their daily dose of vitamin C are 25% more likely to have gingivitis (a mild form of gum disease which causes redness, irritation, and swelling of the gingiva), according to a study done at the State University of New York at Buffalo.

This vitamin is also vital to the synthesis of collagen (the most abundant protein) in the human body, which holds together ligaments, tendons, blood vessels, and bones and helps heal wounds.

Antioxidant Properties

They are loaded with compounds called flavonoids (essential plant pigments), that have certain anti-cancer properties.

Additionally, flavonoids may protect the human body’s cells from the damage of the free radicals which are created from cigarette smoke, pollution, and normal metabolic processes, as per a study conducted at the Cleveland Clinic.

Also, flavonoids encourage the body to burn the fat and prevent the manufacturing process of fat.

Weight Loss

This citrus fruit is rich in fiber, the part of plant foods —  fruits, vegetables, nuts, seeds, and legumes — which the human body can’t digest.

Consuming at least 30 grams of dietary fiber per day can help you lower blood pressure, lose weight faster, and improve the body’s response to insulin (very useful for type 2 diabetes patients) just as good as a more complicated diet, according to a study issued in the Annals of Internal Medicine.

More importantly, according to a study issued in the Journal of Nutrition, boosting dietary fiber intake by 8g for every 1,000 calories resulted in about 2,5 kilograms of weight loss in 2 years.

Improves Vision

The color of this fruit comes from its carotenoid content, a family of pigments which is mostly found in plant-based foods and is a precursor of vitamin A.

Carotenoids are vital for forming the retina and lens of the eye as well as protecting vision into older age. Also, according to research, carotenoids improve the cardiovascular system and male reproductive health.

Side Effects

There are no known side effects.


These fruits originated in Southeast Asia and Spanish missionaries brought them to Florida in the 16th century. In the present day, they are widely grown in the warmer climates throughout the world and have become the leading fruit crop in the US.

It is a round citrus fruit ranging in diameter from approximately 2 to 3 inches, with finely texturized skins.

Nutrition Facts

It is an excellent source of magnesium, vitamin B6, potassium, folate, beta-carotene, calcium, riboflavin, vitamin E, calcium, niacin, copper, iron, selenium, very low in fats, and no cholesterol.

It also contains about 60 flavonoids and more than 170 different phytochemicals, that are known to have strong antioxidant and anti-inflammatory effects.

Health Benefits

Prevents Depression

This fruit is a remarkable source of magnesium, an essential mineral that dissolves and disinfects accumulated residue to ease digestion and acts as a painkiller for stomach pains.

This mineral also plays a vital role in mood and brain function, and low levels are associated with an increased risk of depression. Lastly, magnesium helps relax muscles within the digestive tract, which controls your capacity to go to the bathroom.

Excellent Source Of Vitamin C

These citrus fruits are one of the best sources of vitamin C, an important nutrient in the human body since it helps in the formation of collagen. More importantly, this vitamin is required to keep the immune system running properly and enhance the production of white blood cells – a cellular component of the blood which defends the body against infection.

Good For Type 2 Diabetics

It contains a variety of flavonoid antioxidants, including hesperetin, anthocyanins, and naringenin, and polyphenol antioxidants. People who consumed more than two servings of flavonoid-rich fruit every seven days had a lower risk of type 2 diabetes mellitus, according to a study issued in the American Journal of Clinical Nutrition.

In addition, the plant pigment called hesperidin is beneficial for the overall smooth functioning of blood vessels, hence, it is effective for people with high blood pressure.

Side Effects

There are no known side effects.

Tangerine vs Oranges – Which Have A Better Nutritional Profile?

These citrus fruits have a similar nutritional profile, but oranges are just a little better, especially due to their higher vitamin C and dietary fiber content.

Image credit – Shutterstock

READ THIS NEXT: Papaya vs Mango

Leave a Comment