Mangoes vs. Bananas — Health Impact and Nutrition Comparison

Macronutrients and Calories

As can be observed from the macronutrient composition chart below, mangoes and bananas are similar in content. Both consist mostly of water, but bananas contain slightly more carbohydrates. Per 100 grams, there are 14.98 grams of net carbs in mangoes and 22.84 grams in bananas. 

Bananas are also higher in dietary fiber, providing 2.6 grams, while mangoes provide only 1.6 grams. However, mangoes and bananas are very similar in total sugar content. Per 100 grams, you can find 12.2 grams in bananas and 13.7 grams in mangoes. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Banana

3

Protein: 1.09 g

Fats: 0.33 g

Carbs: 22.84 g

Water: 74.91 g

Other: 0.83 g

Mango

2

Protein: 0.82 g

Fats: 0.38 g

Carbs: 14.98 g

Water: 83.46 g

Other: 0.36 g

Contains more ProteinProtein	+32.9%
Contains more CarbsCarbs	+52.5%
Contains more OtherOther	+130.6%

Contains more FatsFats	+15.2%
Contains more WaterWater	+11.4%

Mangoes also contain fewer calories when compared to bananas. A 100-gram serving of mangoes contains 60 calories, while the same serving of bananas provides 89 calories.

Vitamins

Both mangoes and bananas are a good source of vitamins. Mangoes are especially rich in Vitamin C and Vitamin A, while bananas are rich in Vitamin B6. 

Per 100 grams of serving, mangoes contain 36.4mg of Vitamin C and 54µg of Vitamin A, while bananas contain 8.7mg and 3µg of Vitamin C and A, respectively. The levels of Vitamin B6 in bananas are equal to 0.367mg per 100 grams, while in mangoes, they are much lower and equal to 0.119mg. 

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.

Banana

4

Mango

5

Contains more Vitamin B2Vitamin B2	+92.1%
Contains more Vitamin B5Vitamin B5	+69.5%
Contains more Vitamin B6Vitamin B6	+208.4%
Contains more CholineCholine	+28.9%

Contains more Vitamin CVitamin C	+318.4%
Contains more Vitamin AVitamin A	+1590.6%
Contains more Vitamin EVitamin E	+800%
Contains more Vitamin KVitamin K	+740%
Contains more FolateFolate	+115%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.028mg

~equal in Vitamin B3 ~0.669mg

~equal in Vitamin B12 ~0µg

Minerals

Although a single serving of bananas or mangoes does not provide as much minerals as needed to cover the daily need, they both contain adequate amounts of certain minerals. 

Both bananas and mangoes contain copper; bananas also contain relatively higher levels of manganese and potassium. Potassium has been studied to reduce blood pressure values and protect against hypertension in various research studies (4).

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.

Banana

7

Mango

2

Contains more MagnesiumMagnesium	+170%
Contains more PotassiumPotassium	+113.1%
Contains more IronIron	+62.5%
Contains more ZincZinc	+66.7%
Contains more PhosphorusPhosphorus	+57.1%
Contains more ManganeseManganese	+328.6%
Contains more SeleniumSelenium	+66.7%

Contains more CalciumCalcium	+120%
Contains more CopperCopper	+42.3%

~equal in Sodium ~1mg

Phytochemicals 

Glycemic Index

The glycemic index (GI) is a rating system used for foods containing carbohydrates. The glycemic indices for mangoes and bananas are both low—the GI equals 48 in bananas and 51 in mangoes. However, ripe bananas may have slightly higher GI. Overall, both of these scores are considered low, which means their consumption has minimal effect on blood sugar levels. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism.

Based on our calculations, the PRAL values of bananas and mangoes are -6.9 and -3, respectively, which means that bananas have a greater potential to alkalize the body.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

According to these studies, mango consumption may help reduce arterial blood pressure, whereas ripe bananas containing norepinephrine and dopamine in the peel and pulp can increase it (11,12).

However, some studies found no significant difference in blood pressure readings before and after eating bananas, indicating a need for further research to obtain accurate information (13).

Studies show that consuming mango for eight weeks can lead to a 3.5% reduction in systolic blood pressure and a 10.5% reduction in the 2-hour plasma glucose concentration of an oral glucose tolerance test. 

It is impossible to achieve the desired reduction in blood pressure without proper regulation of plasma glucose levels.

The health benefits of mango pulp phenolics are increasingly being recognized, and they may act as anti-atherogenic agents. However,  their effects on lipoprotein (LDL, HDL) metabolism are yet to be studied. Considering the potential benefits of these compounds, it's imperative that we investigate their impact on lipoprotein metabolism. Understanding this relationship could greatly enhance our ability to prevent and treat atherosclerosis, a leading cause of heart disease (14).

According to this study, consuming bananas reduces plasma oxidative stress and enhances resistance to oxidative modification of LDL (“bad”) cholesterol, which may reduce cardiovascular risk (15).

Diabetes 

Mango intake has also been associated with lower blood glucose levels and better glucose control in those struggling with obesity. The study found that mango can lower the risk of developing type 2 diabetes among obese individuals (16).

Anti-diabetic effects have also been observed in bananas. One study found that the ethanol extracts found in bananas stop certain enzymes in our bodies from breaking down carbohydrates and absorbing them into the body. As a result, they help to lower blood sugar levels (17).

Cancer

As mentioned above, both bananas and mangoes contain various phytonutrients that have been linked with anti-cancer properties. 

In addition, bananas also contain lectins, which play an important role in cancer cell therapy. Banana lectins have been shown to inhibit cancer cell proliferation. This, in essence, prevents cancer metastasis (18).