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Mango vs Mandarin orange - In-Depth Nutrition Comparison

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The main differences between Mango and Mandarin orange

  • Mango is richer than Mandarin orange in Vitamin C, Copper, and Folate.
  • Daily need coverage for Vitamin C from Mango is 11% higher.
  • Mango contains 5 times more Vitamin E than Mandarin orange. Mango contains 0.9mg of Vitamin E , while Mandarin orange contains 0.2mg.
  • Mandarin orange contains less Sugar.

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

Infographic

Mango vs Mandarin orange 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
Contains less Sodium -50%
Contains more Zinc +28.6%
Contains more Copper +164.3%
Contains more Calcium +236.4%
Contains more Magnesium +20%
Contains more Phosphorus +42.9%
Equal in Iron - 0.15
Equal in Potassium - 166
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Contains less Sodium -50%
Contains more Zinc +28.6%
Contains more Copper +164.3%
Contains more Calcium +236.4%
Contains more Magnesium +20%
Contains more Phosphorus +42.9%
Equal in Iron - 0.15
Equal in Potassium - 166

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
8
:
Contains more Vitamin A +58.9%
Contains more Vitamin E +350%
Contains more Vitamin C +36.3%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B6 +52.6%
Contains more Folate +168.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +107.1%
Equal in Vitamin B2 - 0.036
Equal in Vitamin B5 - 0.216
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 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin A +58.9%
Contains more Vitamin E +350%
Contains more Vitamin C +36.3%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B6 +52.6%
Contains more Folate +168.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +107.1%
Equal in Vitamin B2 - 0.036
Equal in Vitamin B5 - 0.216

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 Mandarin orange
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Mandarin orange Opinion
Net carbs 13.38g 11.54g Mango
Protein 0.82g 0.81g Mango
Fats 0.38g 0.31g Mango
Carbs 14.98g 13.34g Mango
Calories 60kcal 53kcal Mango
Starch g 0g Mandarin orange
Fructose 4.68g 2.4g Mango
Sugar 13.66g 10.58g Mandarin orange
Fiber 1.6g 1.8g Mandarin orange
Calcium 11mg 37mg Mandarin orange
Iron 0.16mg 0.15mg Mango
Magnesium 10mg 12mg Mandarin orange
Phosphorus 14mg 20mg Mandarin orange
Potassium 168mg 166mg Mango
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.07mg Mango
Copper 0.111mg 0.042mg Mango
Vitamin A 1082IU 681IU Mango
Vitamin E 0.9mg 0.2mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 26.7mg Mango
Vitamin B1 0.028mg 0.058mg Mandarin orange
Vitamin B2 0.038mg 0.036mg Mango
Vitamin B3 0.669mg 0.376mg Mango
Vitamin B5 0.197mg 0.216mg Mandarin orange
Vitamin B6 0.119mg 0.078mg Mango
Folate 43µg 16µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg 0.002mg Mango
Threonine 0.031mg 0.016mg Mango
Isoleucine 0.029mg 0.017mg Mango
Leucine 0.05mg 0.028mg Mango
Lysine 0.066mg 0.032mg Mango
Methionine 0.008mg 0.002mg Mango
Phenylalanine 0.027mg 0.018mg Mango
Valine 0.042mg 0.021mg Mango
Histidine 0.019mg 0.011mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.039g Mandarin orange
Monounsaturated Fat 0.14g 0.06g Mango
Polyunsaturated fat 0.071g 0.065g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Mandarin orange
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
17
Mandarin orange
Mineral Summary Score
10
Mango
8
Mandarin orange

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%
Mandarin orange
Carbohydrates
15%
Mango
13%
Mandarin orange
Fats
2%
Mango
1%
Mandarin orange

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 is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (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 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

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