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  6. Mango vs. Orange juice

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CopperCopper +152.3%
Contains more ZincZinc +80%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +19%
Contains more IronIron +25%
Contains more PhosphorusPhosphorus +21.4%
~equal in Magnesium ~11mg
~equal in Calcium ~11mg
~equal in Sodium ~1mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +441%
Contains more Vitamin E Vitamin E +2150%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +43.3%
Contains more CholineCholine +22.6%
Contains more Vitamin CVitamin C +37.4%
Contains more Vitamin B1Vitamin B1 +221.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +17.1%
Contains more FatsFats +90%
Contains more CarbsCarbs +44%
Contains more OtherOther +11.1%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
24% 36% 40%
Saturated Fat: Sat. Fat 0.024 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated Fat +288.9%
Contains more Poly. FatPolyunsaturated fat +77.5%
Contains less Sat. FatSaturated Fat -73.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Orange juice Opinion
Calories 60kcal 45kcal Mango
Protein 0.82g 0.7g Mango
Fats 0.38g 0.2g Mango
Vitamin C 36.4mg 50mg Orange juice
Net carbs 13.38g 10.2g Mango
Carbs 14.98g 10.4g Mango
Magnesium 10mg 11mg Orange juice
Calcium 11mg 11mg
Potassium 168mg 200mg Orange juice
Iron 0.16mg 0.2mg Orange juice
Sugar 13.66g 8.4g Orange juice
Fiber 1.6g 0.2g Mango
Copper 0.111mg 0.044mg Mango
Zinc 0.09mg 0.05mg Mango
Phosphorus 14mg 17mg Orange juice
Sodium 1mg 1mg
Vitamin A 1082IU 200IU Mango
Vitamin A RAE 54µg 10µg Mango
Vitamin E 0.9mg 0.04mg Mango
Manganese 0.063mg 0.014mg Mango
Selenium 0.6µg 0.1µg Mango
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
Vitamin K 4.2µg 0.1µg Mango
Folate 43µg 30µg Mango
Choline 7.6mg 6.2mg Mango
Saturated Fat 0.092g 0.024g Orange juice
Monounsaturated Fat 0.14g 0.036g Mango
Polyunsaturated fat 0.071g 0.04g 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
Fructose 4.68g Mango

Which food is preferable for your diet?

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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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
25%
Mango
20%
Orange juice
Minerals Daily Need Coverage Score
9%
Mango
6%
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 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 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

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. 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.