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Mandarin orange vs Mango - In-Depth Nutrition Comparison

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The main differences between Mandarin orange and Mango

  • Mango is richer than Mandarin orange in Vitamin C, Copper and Folate.
  • Daily need coverage for Vitamin C from Mango is 11% higher.
  • Mandarin orange contains 3 times more Calcium than Mango. Mandarin orange contains 37mg of Calcium, while Mango contains 11mg.
  • Mandarin orange contains less Sugars.

Food types used in this article are Tangerines, (mandarin oranges), raw and Mangos, raw.

Infographic

Mandarin orange vs Mango infographic
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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
:
5
Mango
Contains more Calcium +236.4%
Contains more Magnesium +20%
Contains more Phosphorus +42.9%
Contains more Copper +164.3%
Contains more Zinc +28.6%
Contains less Sodium -50%
Equal in Iron - 0.16
Equal in Potassium - 168
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Calcium +236.4%
Contains more Magnesium +20%
Contains more Phosphorus +42.9%
Contains more Copper +164.3%
Contains more Zinc +28.6%
Contains less Sodium -50%
Equal in Iron - 0.16
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Mango
Contains more Vitamin B1 +107.1%
Contains more Vitamin C +36.3%
Contains more Vitamin A +58.9%
Contains more Vitamin E +350%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B6 +52.6%
Contains more Vitamin K +∞%
Contains more Folate +168.8%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B5 - 0.197
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin B1 +107.1%
Contains more Vitamin C +36.3%
Contains more Vitamin A +58.9%
Contains more Vitamin E +350%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B6 +52.6%
Contains more Vitamin K +∞%
Contains more Folate +168.8%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B5 - 0.197

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Mandarin orange
26
Mango
Mineral Summary Score
8
Mandarin orange
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 the food
Protein
5%
Mandarin orange
5%
Mango
Carbohydrates
13%
Mandarin orange
15%
Mango
Fats
1%
Mandarin orange
2%
Mango

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Mandarin orange
Mandarin orange contains less Sugars (difference - 3.08g)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mandarin orange Mango Opinion
Calories 53 60 Mango
Protein 0.81 0.82 Mango
Fats 0.31 0.38 Mango
Vitamin C 26.7 36.4 Mango
Carbs 13.34 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.15 0.16 Mango
Calcium 37 11 Mandarin orange
Potassium 166 168 Mango
Magnesium 12 10 Mandarin orange
Sugars 10.58 13.66 Mandarin orange
Fiber 1.8 1.6 Mandarin orange
Copper 0.042 0.111 Mango
Zinc 0.07 0.09 Mango
Starch 0 Mandarin orange
Phosphorus 20 14 Mandarin orange
Sodium 2 1 Mango
Vitamin A 681 1082 Mango
Vitamin E 0.2 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.058 0.028 Mandarin orange
Vitamin B2 0.036 0.038 Mango
Vitamin B3 0.376 0.669 Mango
Vitamin B5 0.216 0.197 Mandarin orange
Vitamin B6 0.078 0.119 Mango
Vitamin B12 0 0
Vitamin K 0 4.2 Mango
Folate 16 43 Mango
Trans Fat 0 0
Saturated Fat 0.039 0.092 Mandarin orange
Monounsaturated Fat 0.06 0.14 Mango
Polyunsaturated fat 0.065 0.071 Mango
Tryptophan 0.002 0.013 Mango
Threonine 0.016 0.031 Mango
Isoleucine 0.017 0.029 Mango
Leucine 0.028 0.05 Mango
Lysine 0.032 0.066 Mango
Methionine 0.002 0.008 Mango
Phenylalanine 0.018 0.027 Mango
Valine 0.021 0.042 Mango
Histidine 0.011 0.019 Mango
Fructose 2.4 4.68 Mango

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 of the foods presented on this page can be found below.

  1. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.