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  6. Mango vs. Grapefruit

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
7
:
3
Grapefruit
Grapefruit
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 Manganese +186.4%
Contains more Selenium +500%
Contains more Calcium +100%
Contains more Phosphorus +28.6%
Contains less Sodium -100%
Equal in Magnesium - 9
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
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 Manganese +186.4%
Contains more Selenium +500%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
7
:
3
Grapefruit
Grapefruit
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
Mango
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%
Grapefruit
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
:
2
Grapefruit
Grapefruit
Contains more Fats +171.4%
Contains more Carbs +40.5%
Equal in Protein - 0.77
Equal in Water - 88.06
Equal in Other - 0.37
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Fats +171.4%
Contains more Carbs +40.5%
Equal in Protein - 0.77
Equal in Water - 88.06
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Grapefruit
Grapefruit
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +97.2%
Contains less Saturated Fat -77.2%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +97.2%
Contains less Saturated Fat -77.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
0
Grapefruit
Grapefruit
Contains more Sucrose +98.6%
Contains more Glucose +24.8%
Contains more Fructose +164.4%
Mango
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
Grapefruit
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +98.6%
Contains more Glucose +24.8%
Contains more Fructose +164.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.063mg 0.022mg Mango
Selenium 0.6µg 0.1µg Mango
Vitamin A 1082IU 1150IU Grapefruit
Vitamin A RAE 54µg 58µg Grapefruit
Vitamin E 0.9mg 0.13mg Mango
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 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
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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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
26%
Mango
20%
Grapefruit
Minerals Daily Need Coverage Score
9%
Mango
5%
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

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. 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.