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Mango vs Orange juice - In-Depth Nutrition Comparison

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Important differences between Mango and Orange juice

  • Mango has more Copper, Vitamin B6, Vitamin E and Fiber, however Orange juice has more Vitamin C and Vitamin B1.
  • Orange juice's daily need coverage for Vitamin C is 15% more.
  • Mango has 23 times more Vitamin E than Orange juice. Mango has 0.9mg of Vitamin E , while Orange juice has 0.04mg.
  • Orange juice is lower in Sugars.

The food varieties used in the comparison are Mangos, raw and Orange juice, raw.

Infographic

Mango vs Orange juice 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
Mango
2
:
Contains more Copper +152.3%
Contains more Zinc +80%
Contains more Iron +25%
Contains more Potassium +19%
Contains more Phosphorus +21.4%
Equal in Calcium - 11
Equal in Magnesium - 11
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Copper +152.3%
Contains more Zinc +80%
Contains more Iron +25%
Contains more Potassium +19%
Contains more Phosphorus +21.4%
Equal in Calcium - 11
Equal in Magnesium - 11
Equal in Sodium - 1

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 +441%
Contains more Vitamin E +2150%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B6 +197.5%
Contains more Vitamin K +4100%
Contains more Folate +43.3%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +221.4%
Equal in Vitamin B5 - 0.19
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Contains more Vitamin A +441%
Contains more Vitamin E +2150%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B6 +197.5%
Contains more Vitamin K +4100%
Contains more Folate +43.3%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +221.4%
Equal in Vitamin B5 - 0.19

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
26
Mango
22
Orange juice
Mineral Summary Score
10
Mango
7
Orange juice

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%
Mango
4%
Orange juice
Carbohydrates
15%
Mango
10%
Orange juice
Fats
2%
Mango
1%
Orange juice

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.
Mango Orange juice
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Orange juice
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 Sugars?
Orange juice
Orange juice contains less Sugars (difference - 5.26g)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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 Mango Orange juice Opinion
Calories 60 45 Mango
Protein 0.82 0.7 Mango
Fats 0.38 0.2 Mango
Vitamin C 36.4 50 Orange juice
Carbs 14.98 10.4 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.2 Orange juice
Calcium 11 11
Potassium 168 200 Orange juice
Magnesium 10 11 Orange juice
Sugars 13.66 8.4 Orange juice
Fiber 1.6 0.2 Mango
Copper 0.111 0.044 Mango
Zinc 0.09 0.05 Mango
Starch
Phosphorus 14 17 Orange juice
Sodium 1 1
Vitamin A 1082 200 Mango
Vitamin E 0.9 0.04 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.09 Orange juice
Vitamin B2 0.038 0.03 Mango
Vitamin B3 0.669 0.4 Mango
Vitamin B5 0.197 0.19 Mango
Vitamin B6 0.119 0.04 Mango
Vitamin B12 0 0
Vitamin K 4.2 0.1 Mango
Folate 43 30 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.024 Orange juice
Monounsaturated Fat 0.14 0.036 Mango
Polyunsaturated fat 0.071 0.04 Mango
Tryptophan 0.013 0.002 Mango
Threonine 0.031 0.008 Mango
Isoleucine 0.029 0.008 Mango
Leucine 0.05 0.013 Mango
Lysine 0.066 0.009 Mango
Methionine 0.008 0.003 Mango
Phenylalanine 0.027 0.009 Mango
Valine 0.042 0.011 Mango
Histidine 0.019 0.003 Mango
Fructose 4.68 Mango

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.