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Mango vs Orange - In-Depth Nutrition Comparison

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What are the main differences between Mango and Orange?

  • Mango is richer in Copper, yet Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 19% higher.
  • Mango has 5 times more Vitamin E than Orange. Mango has 0.9mg of Vitamin E , while Orange has 0.18mg.
  • Orange contains less Sugar.

We used Mangos, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Mango vs Orange 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
Mango
3
:
3
Orange
Contains more Iron +60%
Contains more Zinc +28.6%
Contains more Copper +146.7%
Contains more Calcium +263.6%
Contains less Sodium -100%
Equal in Magnesium - 10
Equal in Phosphorus - 14
Equal in Potassium - 181
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% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +60%
Contains more Zinc +28.6%
Contains more Copper +146.7%
Contains more Calcium +263.6%
Contains less Sodium -100%
Equal in Magnesium - 10
Equal in Phosphorus - 14
Equal in Potassium - 181

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
6
:
4
Orange
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Folate +43.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Equal in Vitamin B2 - 0.04
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Folate +43.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Equal in Vitamin B2 - 0.04

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

All nutrients comparison - raw data values

Nutrient Mango Orange Opinion
Net carbs 13.38g 9.35g Mango
Protein 0.82g 0.94g Orange
Fats 0.38g 0.12g Mango
Carbs 14.98g 11.75g Mango
Calories 60kcal 47kcal Mango
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 9.35g Orange
Fiber 1.6g 2.4g Orange
Calcium 11mg 40mg Orange
Iron 0.16mg 0.1mg Mango
Magnesium 10mg 10mg
Phosphorus 14mg 14mg
Potassium 168mg 181mg Orange
Sodium 1mg 0mg Orange
Zinc 0.09mg 0.07mg Mango
Copper 0.111mg 0.045mg Mango
Vitamin A 1082IU 225IU Mango
Vitamin E 0.9mg 0.18mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 53.2mg Orange
Vitamin B1 0.028mg 0.087mg Orange
Vitamin B2 0.038mg 0.04mg Orange
Vitamin B3 0.669mg 0.282mg Mango
Vitamin B5 0.197mg 0.25mg Orange
Vitamin B6 0.119mg 0.06mg Mango
Folate 43µg 30µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg 0.009mg Mango
Threonine 0.031mg 0.015mg Mango
Isoleucine 0.029mg 0.025mg Mango
Leucine 0.05mg 0.023mg Mango
Lysine 0.066mg 0.047mg Mango
Methionine 0.008mg 0.02mg Orange
Phenylalanine 0.027mg 0.031mg Orange
Valine 0.042mg 0.04mg Mango
Histidine 0.019mg 0.018mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.015g Orange
Monounsaturated Fat 0.14g 0.023g Mango
Polyunsaturated fat 0.071g 0.025g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
24
Orange
Mineral Summary Score
10
Mango
8
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
6%
Orange
Carbohydrates
15%
Mango
12%
Orange
Fats
2%
Mango
1%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 6)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
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.
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.