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  6. Mango vs. Orange

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
5
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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +60%
Contains more CopperCopper +146.7%
Contains more ZincZinc +28.6%
Contains more ManganeseManganese +152%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +263.6%
Contains less SodiumSodium -100%
~equal in Magnesium ~10mg
~equal in Potassium ~181mg
~equal in Phosphorus ~14mg

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
6
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%
Orange
Orange
4
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +380.9%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B3Vitamin B3 +137.2%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +43.3%
Contains more Vitamin CVitamin C +46.2%
Contains more Vitamin B1Vitamin B1 +210.7%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more CholineCholine +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +216.7%
Contains more CarbsCarbs +27.5%
Contains more ProteinProtein +14.6%
Contains more OtherOther +22.2%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated Fat +508.7%
Contains more Poly. FatPolyunsaturated fat +184%
Contains less Sat. FatSaturated Fat -83.7%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Orange Opinion
Calories 60kcal 47kcal Mango
Protein 0.82g 0.94g Orange
Fats 0.38g 0.12g Mango
Vitamin C 36.4mg 53.2mg Orange
Net carbs 13.38g 9.35g Mango
Carbs 14.98g 11.75g Mango
Magnesium 10mg 10mg
Calcium 11mg 40mg Orange
Potassium 168mg 181mg Orange
Iron 0.16mg 0.1mg Mango
Sugar 13.66g 9.35g Orange
Fiber 1.6g 2.4g Orange
Copper 0.111mg 0.045mg Mango
Zinc 0.09mg 0.07mg Mango
Phosphorus 14mg 14mg
Sodium 1mg 0mg Orange
Vitamin A 1082IU 225IU Mango
Vitamin A 54µg 11µg Mango
Vitamin E 0.9mg 0.18mg Mango
Manganese 0.063mg 0.025mg Mango
Selenium 0.6µg 0.5µg Mango
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
Vitamin K 4.2µg 0µg Mango
Folate 43µg 30µg Mango
Choline 7.6mg 8.4mg Orange
Saturated Fat 0.092g 0.015g Orange
Monounsaturated Fat 0.14g 0.023g Mango
Polyunsaturated fat 0.071g 0.025g 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
Fructose 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Orange
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
22%
Orange
Minerals Daily Need Coverage Score
9%
Mango
7%
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 is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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 - 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.