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Mango vs Grapefruit - In-Depth Nutrition Comparison

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How are Mango and Grapefruit different?

  • Mango is higher than Grapefruit in Copper, Folate, Vitamin C, Vitamin E , and Vitamin B6.
  • Mango contains 7 times more Vitamin E than Grapefruit. Mango contains 0.9mg of Vitamin E , while Grapefruit contains 0.13mg.
  • Grapefruit is lower in Sugar.

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

Infographic

Mango vs Grapefruit 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 Iron +100%
Contains more Magnesium +11.1%
Contains more Potassium +24.4%
Contains more Zinc +28.6%
Contains more Copper +246.9%
Contains more Calcium +100%
Contains more Phosphorus +28.6%
Contains less Sodium -100%
Equal in Magnesium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Iron +100%
Contains more Magnesium +11.1%
Contains more Potassium +24.4%
Contains more Zinc +28.6%
Contains more Copper +246.9%
Contains more Calcium +100%
Contains more Phosphorus +28.6%
Contains less Sodium -100%
Equal in Magnesium - 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
Mango
7
:
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 +∞%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B5 +33%
Equal in Vitamin A - 1150
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%
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%
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 +∞%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B5 +33%
Equal in Vitamin A - 1150

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Grapefruit
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
26
Mango
20
Grapefruit
Mineral Summary Score
10
Mango
6
Grapefruit

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%
Mango
5%
Grapefruit
Carbohydrates
15%
Mango
11%
Grapefruit
Fats
2%
Mango
1%
Grapefruit

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.