Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Orange vs. Mango — In-Depth Nutrition Comparison

Compare

What are the main differences between Orange and Mango?

  • Orange is richer in Vitamin C, yet Mango is richer in Copper.
  • Orange's daily need coverage for Vitamin C is 19% higher.
  • Orange has 4 times more Calcium than Mango. Orange has 40mg of Calcium, while Mango has 11mg.
  • Orange contains less Sugar.

We used Oranges, raw, all commercial varieties and Mangos, raw types in this comparison.

Infographic

Orange vs Mango infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
3
:
5
Mango
Contains more Calcium +263.6%
Contains less Sodium -100%
Contains more Iron +60%
Contains more Zinc +28.6%
Contains more Copper +146.7%
Contains more Manganese +152%
Contains more Selenium +20%
Equal in Magnesium - 10
Equal in Phosphorus - 14
Equal in Potassium - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +263.6%
Contains less Sodium -100%
Contains more Iron +60%
Contains more Zinc +28.6%
Contains more Copper +146.7%
Contains more Manganese +152%
Contains more Selenium +20%
Equal in Magnesium - 10
Equal in Phosphorus - 14
Equal in Potassium - 168

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
4
:
6
Mango
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Folate +43.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.038
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Folate +43.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.038

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
3
:
2
Mango
Contains more Protein +14.6%
Contains more Other +22.2%
Contains more Fats +216.7%
Contains more Carbs +27.5%
Equal in Water - 83.46
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +14.6%
Contains more Other +22.2%
Contains more Fats +216.7%
Contains more Carbs +27.5%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
:
2
Mango
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +508.7%
Contains more Polyunsaturated fat +184%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +508.7%
Contains more Polyunsaturated fat +184%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Mango
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Mango Opinion
Net carbs 9.35g 13.38g Mango
Protein 0.94g 0.82g Orange
Fats 0.12g 0.38g Mango
Carbs 11.75g 14.98g Mango
Calories 47kcal 60kcal Mango
Fructose 4.68g Mango
Sugar 9.35g 13.66g Orange
Fiber 2.4g 1.6g Orange
Calcium 40mg 11mg Orange
Iron 0.1mg 0.16mg Mango
Magnesium 10mg 10mg
Phosphorus 14mg 14mg
Potassium 181mg 168mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.09mg Mango
Copper 0.045mg 0.111mg Mango
Manganese 0.025mg 0.063mg Mango
Selenium 0.5µg 0.6µg Mango
Vitamin A 225IU 1082IU Mango
Vitamin A RAE 11µg 54µg Mango
Vitamin E 0.18mg 0.9mg Mango
Vitamin C 53.2mg 36.4mg Orange
Vitamin B1 0.087mg 0.028mg Orange
Vitamin B2 0.04mg 0.038mg Orange
Vitamin B3 0.282mg 0.669mg Mango
Vitamin B5 0.25mg 0.197mg Orange
Vitamin B6 0.06mg 0.119mg Mango
Folate 30µg 43µg Mango
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.009mg 0.013mg Mango
Threonine 0.015mg 0.031mg Mango
Isoleucine 0.025mg 0.029mg Mango
Leucine 0.023mg 0.05mg Mango
Lysine 0.047mg 0.066mg Mango
Methionine 0.02mg 0.008mg Orange
Phenylalanine 0.031mg 0.027mg Orange
Valine 0.04mg 0.042mg Mango
Histidine 0.018mg 0.019mg Mango
Saturated Fat 0.015g 0.092g Orange
Monounsaturated Fat 0.023g 0.14g Mango
Polyunsaturated fat 0.025g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Orange
26%
Mango
Minerals Daily Need Coverage Score
7%
Orange
9%
Mango

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 6)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.