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

Mangoes vs. Bananas — Health Impact and Nutrition Comparison

Compare
Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on March 06, 2024
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Mango
vs
Banana

Summary

Even though both bananas and mangoes contain high amounts of various vitamins, mangoes contain 4 times more Vitamin C, while bananas contain 3 times more Vitamin B6. Mangoes are also very rich in Vitamin A compared to bananas. 

When it comes to minerals, both bananas and mangoes contain copper, while bananas also contain relatively higher levels of manganese and potassium.  

Additionally, bananas are higher in calories than mangoes. 

Introduction

Both mangos and bananas are tropical fruits, which means they grow in warm climates. Reports claim that mangoes were first grown in India, while bananas were grown in Southeast Asia (1, 2). Nowadays, bananas and mangoes are some of the most consumed fruits in the world and can be found in many countries.

When it comes to seeds, mangos are known as stone fruits, which are characterized by having one large stone inside the fruit that contains the seed. Contrary to mangoes, bananas we eat today do not contain any seeds and are a result of crossbreeding of two wild varieties (3). However, in the past, these wild bananas came with seeds and were much smaller in size. 

Mangos are versatile and can be prepared in many ways across cultures. Unripe mangos are pickled in Bangladesh. They’re also used in Indian cuisine to make main courses. Some other popular uses of mangoes are making them into jam, compotes, and juices, as well as simply eating them raw. Bananas are mostly eaten raw, but blending them into smoothies or using them in baking are also popular.

In this article, we’ll look at the nutritional differences between mangoes and bananas, as well as explore their health effects.

Nutrition

The average serving size of mangoes is typically one cup, which equals 165 grams. When it comes to the serving size of bananas, it is recommended to consume one whole fruit.

One small banana is usually 101 grams, while medium and large ones are 118 and 136 grams, respectively.

The nutritional values below will be given for 100 grams of serving to make the comparison easier. 

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
Mango
2
:
3
Banana
Contains more Fats +15.2%
Contains more Water +11.4%
Contains more Protein +32.9%
Contains more Carbs +52.5%
Contains more Other +130.6%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Fats +15.2%
Contains more Water +11.4%
Contains more Protein +32.9%
Contains more Carbs +52.5%
Contains more Other +130.6%

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.
Mango
6
:
5
Banana
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin C +318.4%
Contains more Folate +115%
Contains more Vitamin K +740%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Contains more Choline +28.9%
Equal in Vitamin B3 - 0.665
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 6% 2%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin C +318.4%
Contains more Folate +115%
Contains more Vitamin K +740%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Contains more Choline +28.9%
Equal in Vitamin B3 - 0.665

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.
Mango
2
:
7
Banana
Contains more Calcium +120%
Contains more Copper +42.3%
Contains more Iron +62.5%
Contains more Magnesium +170%
Contains more Phosphorus +57.1%
Contains more Potassium +113.1%
Contains more Zinc +66.7%
Contains more Manganese +328.6%
Contains more Selenium +66.7%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +120%
Contains more Copper +42.3%
Contains more Iron +62.5%
Contains more Magnesium +170%
Contains more Phosphorus +57.1%
Contains more Potassium +113.1%
Contains more Zinc +66.7%
Contains more Manganese +328.6%
Contains more Selenium +66.7%
Equal in Sodium - 1

Phytochemicals 

Polyphenols 

Polyphenols are a class of compounds found in plant foods and are known as antioxidants and anti-inflammatory agents.

Considering these benefits, one study that aimed to determine the nutritional properties of various tropical fruits found that, although both fruits contain high amounts of polyphenols, bananas had about 4 times more total polyphenols than mangoes (5).    

There are many different polyphenols found in bananas, each known for their beneficial activities. A type of polyphenol called Quercetin, found in bananas, has been studied to provide cardioprotective properties (6).

Moreover, recent studies state that polyphenols found in mangoes can protect from many illnesses, including breast and colon cancer, leukemia, and prostate cancer (7). One study further highlighted the role of a type of polyphenol found in mangoes, called Mangiferin, in providing anti-diabetic, anti-cancer, cardioprotective, antiviral, and many other benefits (8). 

Carotenoids

Just like polyphenols, carotenoids are also known for their antioxidant properties and have been studied to have a role in preventing neuronal diseases, diabetes, cancer, and in supporting heart health (9). 

Carotenoids are much more prevalent in mangoes than they are in bananas. Specifically, bananas contain 26µg of beta-carotene, while mangoes contain 430µg—around 17 times more

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.

Weight Loss & Diets

Given the amount of nutrients and vitamins both mangoes and bananas provide per serving, they can both be part of a healthy, as well as a weight loss diet. 

Per 100g serving of each, there is only a 30-calorie difference between the two (89 calories in bananas, 60 calories in mangoes). 

Moreover, a recent study argues that mango consumption may be linked with a reduced risk of obesity and diabetes (10). This is attributed to the mango’s ability to help regulate glucose levels and promote a feeling of fullness, which can help prevent overeating.

Because the Keto diet requires keeping the carbohydrate intakes typically under 50 grams a day, both bananas and mangoes are not encouraged to be consumed as part of the Keto diet. Additionally, since bananas and mangoes contain moderate amounts of sugar, they are also excluded from the Atkins diet, which is very strict with the sugar and carbohydrate intake. 

Both bananas and mangoes are consumed as part of the Mediterranean and Paleo diets.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo 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).

Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: March 06, 2024
Medically reviewed by Astghik Baghinyan

Infographic

Mango vs Banana infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
:
1
Banana
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +337.5%
Equal in Polyunsaturated fat - 0.073
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +337.5%
Equal in Polyunsaturated fat - 0.073

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
1
:
4
Banana
Contains more Sucrose +191.6%
Contains more Starch +∞%
Contains more Glucose +147.8%
Contains more Maltose +∞%
Equal in Fructose - 4.85
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +191.6%
Contains more Starch +∞%
Contains more Glucose +147.8%
Contains more Maltose +∞%
Equal in Fructose - 4.85

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Banana Opinion
Net carbs 13.38g 20.24g Banana
Protein 0.82g 1.09g Banana
Fats 0.38g 0.33g Mango
Carbs 14.98g 22.84g Banana
Calories 60kcal 89kcal Banana
Starch 5.38g Banana
Fructose 4.68g 4.85g Banana
Sugar 13.66g 12.23g Banana
Fiber 1.6g 2.6g Banana
Calcium 11mg 5mg Mango
Iron 0.16mg 0.26mg Banana
Magnesium 10mg 27mg Banana
Phosphorus 14mg 22mg Banana
Potassium 168mg 358mg Banana
Sodium 1mg 1mg
Zinc 0.09mg 0.15mg Banana
Copper 0.111mg 0.078mg Mango
Manganese 0.063mg 0.27mg Banana
Selenium 0.6µg 1µg Banana
Vitamin A 1082IU 64IU Mango
Vitamin A RAE 54µg 3µg Mango
Vitamin E 0.9mg 0.1mg Mango
Vitamin C 36.4mg 8.7mg Mango
Vitamin B1 0.028mg 0.031mg Banana
Vitamin B2 0.038mg 0.073mg Banana
Vitamin B3 0.669mg 0.665mg Mango
Vitamin B5 0.197mg 0.334mg Banana
Vitamin B6 0.119mg 0.367mg Banana
Folate 43µg 20µg Mango
Choline 7.6mg 9.8mg Banana
Vitamin K 4.2µg 0.5µg Mango
Tryptophan 0.013mg 0.009mg Mango
Threonine 0.031mg 0.028mg Mango
Isoleucine 0.029mg 0.028mg Mango
Leucine 0.05mg 0.068mg Banana
Lysine 0.066mg 0.05mg Mango
Methionine 0.008mg 0.008mg
Phenylalanine 0.027mg 0.049mg Banana
Valine 0.042mg 0.047mg Banana
Histidine 0.019mg 0.077mg Banana
Saturated Fat 0.092g 0.112g Mango
Monounsaturated Fat 0.14g 0.032g Mango
Polyunsaturated fat 0.071g 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Banana
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
25%
Mango
15%
Banana
Minerals Daily Need Coverage Score
9%
Mango
14%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.02g)
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.43g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 3)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.1)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.