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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 Sugar.

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

Infographic

Mango vs Orange juice 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 Zinc +80%
Contains more Copper +152.3%
Contains more Iron +25%
Contains more Phosphorus +21.4%
Contains more Potassium +19%
Equal in Calcium - 11
Equal in Magnesium - 11
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Zinc +80%
Contains more Copper +152.3%
Contains more Iron +25%
Contains more Phosphorus +21.4%
Contains more Potassium +19%
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 Folate +43.3%
Contains more Vitamin K +4100%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +221.4%
Equal in Vitamin B5 - 0.19
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 Folate +43.3%
Contains more Vitamin K +4100%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +221.4%
Equal in Vitamin B5 - 0.19

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

All nutrients comparison - raw data values

Nutrient Mango Orange juice Opinion
Net carbs 13.38g 10.2g Mango
Protein 0.82g 0.7g Mango
Fats 0.38g 0.2g Mango
Carbs 14.98g 10.4g Mango
Calories 60kcal 45kcal Mango
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 8.4g Orange juice
Fiber 1.6g 0.2g Mango
Calcium 11mg 11mg
Iron 0.16mg 0.2mg Orange juice
Magnesium 10mg 11mg Orange juice
Phosphorus 14mg 17mg Orange juice
Potassium 168mg 200mg Orange juice
Sodium 1mg 1mg
Zinc 0.09mg 0.05mg Mango
Copper 0.111mg 0.044mg Mango
Vitamin A 1082IU 200IU Mango
Vitamin E 0.9mg 0.04mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 50mg Orange juice
Vitamin B1 0.028mg 0.09mg Orange juice
Vitamin B2 0.038mg 0.03mg Mango
Vitamin B3 0.669mg 0.4mg Mango
Vitamin B5 0.197mg 0.19mg Mango
Vitamin B6 0.119mg 0.04mg Mango
Folate 43µg 30µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0.1µg Mango
Tryptophan 0.013mg 0.002mg Mango
Threonine 0.031mg 0.008mg Mango
Isoleucine 0.029mg 0.008mg Mango
Leucine 0.05mg 0.013mg Mango
Lysine 0.066mg 0.009mg Mango
Methionine 0.008mg 0.003mg Mango
Phenylalanine 0.027mg 0.009mg Mango
Valine 0.042mg 0.011mg Mango
Histidine 0.019mg 0.003mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.024g Orange juice
Monounsaturated Fat 0.14g 0.036g Mango
Polyunsaturated fat 0.071g 0.04g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Orange juice
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
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 food.
Protein
5%
Mango
4%
Orange juice
Carbohydrates
15%
Mango
10%
Orange juice
Fats
2%
Mango
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (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 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 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. 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.