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Grapefruit vs Mango - In-Depth Nutrition Comparison

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How are Grapefruit and Mango different?

  • Mango is higher than Grapefruit in Copper, Folate, Vitamin C, Vitamin E , and Vitamin B6.
  • Grapefruit is lower in Sugar.

Grapefruit, raw, pink and red, all areas and Mangos, raw types were used in this article.

Infographic

Grapefruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Phosphorus +28.6%
Contains less Sodium -100%
Contains more Iron +100%
Contains more Magnesium +11.1%
Contains more Potassium +24.4%
Contains more Zinc +28.6%
Contains more Copper +246.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +100%
Contains more Phosphorus +28.6%
Contains less Sodium -100%
Contains more Iron +100%
Contains more Magnesium +11.1%
Contains more Potassium +24.4%
Contains more Zinc +28.6%
Contains more Copper +246.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Mango
Contains more Vitamin B1 +53.6%
Contains more Vitamin B5 +33%
Contains more Vitamin E +592.3%
Contains more Vitamin C +16.7%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +124.5%
Contains more Folate +230.8%
Contains more Vitamin K +∞%
Equal in Vitamin A - 1082
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 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 B1 +53.6%
Contains more Vitamin B5 +33%
Contains more Vitamin E +592.3%
Contains more Vitamin C +16.7%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +124.5%
Contains more Folate +230.8%
Contains more Vitamin K +∞%
Equal in Vitamin A - 1082

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grapefruit Mango
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Mango Opinion
Net carbs 9.06g 13.38g Mango
Protein 0.77g 0.82g Mango
Fats 0.14g 0.38g Mango
Carbs 10.66g 14.98g Mango
Calories 42kcal 60kcal Mango
Starch 0g g Grapefruit
Fructose 1.77g 4.68g Mango
Sugar 6.89g 13.66g Grapefruit
Fiber 1.6g 1.6g
Calcium 22mg 11mg Grapefruit
Iron 0.08mg 0.16mg Mango
Magnesium 9mg 10mg Mango
Phosphorus 18mg 14mg Grapefruit
Potassium 135mg 168mg Mango
Sodium 0mg 1mg Grapefruit
Zinc 0.07mg 0.09mg Mango
Copper 0.032mg 0.111mg Mango
Vitamin A 1150IU 1082IU Grapefruit
Vitamin E 0.13mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 36.4mg Mango
Vitamin B1 0.043mg 0.028mg Grapefruit
Vitamin B2 0.031mg 0.038mg Mango
Vitamin B3 0.204mg 0.669mg Mango
Vitamin B5 0.262mg 0.197mg Grapefruit
Vitamin B6 0.053mg 0.119mg Mango
Folate 13µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.008mg 0.013mg Mango
Threonine 0.013mg 0.031mg Mango
Isoleucine 0.008mg 0.029mg Mango
Leucine 0.015mg 0.05mg Mango
Lysine 0.019mg 0.066mg Mango
Methionine 0.007mg 0.008mg Mango
Phenylalanine 0.013mg 0.027mg Mango
Valine 0.015mg 0.042mg Mango
Histidine 0.008mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.092g Grapefruit
Monounsaturated Fat 0.02g 0.14g Mango
Polyunsaturated fat 0.036g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Grapefruit
26
Mango
Mineral Summary Score
6
Grapefruit
10
Mango

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Grapefruit
5%
Mango
Carbohydrates
11%
Grapefruit
15%
Mango
Fats
1%
Grapefruit
2%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.