Mandarina vs Naranja: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Mandarina | Naranja | Difference |
|---|---|---|---|
| Calories | 53kcal3% DV | 47kcal2% DV | +6kcal |
| Protein | 0.8g2% DV | 0.9g2% DV | -0.1g |
| Carbohydrates | 13g4% DV | 12g4% DV | +1g |
| Fat | 0.3g0% DV | 0.1g0% DV | +0.2g |
| Fiber | 1.8g7% DV | 2.4g10% DV | -0.6g |
| Iron | 0.2mg1% DV | 0.1mg1% DV | +0.1mg |
| Calcium | 37mg4% DV | 40mg4% DV | -3mg |
| Vitamin C | 27mg30% DV | 53mg59% DV | -26mg |
| Potassium | 166mg5% DV | 181mg5% DV | -15mg |
| Magnesium | 12mg3% DV | 10mg3% DV | +2mg |
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🏆 Verdict: Mandarina or Naranja?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Naranja has fewer calories (47 vs 53 kcal), better for weight loss diets.
- Naranja wins in protein (0.9g vs 0.8g), ideal for muscle gain.
- Naranja provides more fiber (2.4g vs 1.8g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Mandarina if...
- You need more iron (0.2mg vs 0.1mg)
- You enjoy its flavor and texture in your recipes
Choose Naranja if...
- You want more protein (0.9g vs 0.8g)
- You want fewer calories (47 vs 53 kcal)
- You need more fiber (2.4g vs 1.8g)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Mandarina or Naranja have more protein?
Naranja has more protein: 0.9g vs 0.8g per 100g.
Does Mandarina or Naranja have more calories?
Mandarina has more calories: 53 kcal vs 47 kcal per 100g.
Which is better for weight loss, mandarina or naranja?
For weight loss, choose the food with fewer calories and more satiety. Naranja (47 kcal) has fewer calories. Also, Naranja provides more fiber (2.4g), which increases satiety.
Can you combine mandarina and naranja?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Mandarina provides 0.8g of protein and Naranja provides 0.9g, resulting in a more complete amino acid and micronutrient profile.
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