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Mango vs. Watermelon — In-Depth Nutrition Comparison

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Important differences between Mango and Watermelon

  • Watermelon has less Vitamin C, Folate, Copper, Vitamin B6, and Vitamin E .
  • Mango's daily need coverage for Vitamin C is 31% more.
  • Mango has 18 times more Vitamin E than Watermelon. Mango has 0.9mg of Vitamin E , while Watermelon has 0.05mg.
  • Watermelon is lower in Sugar.

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

Infographic

Mango vs Watermelon 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.
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Potassium +50%
Contains more Copper +164.3%
Contains more Manganese +65.8%
Contains more Selenium +50%
Contains more Iron +50%
Contains more Zinc +11.1%
Equal in Magnesium - 10
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Potassium +50%
Contains more Copper +164.3%
Contains more Manganese +65.8%
Contains more Selenium +50%
Contains more Iron +50%
Contains more Zinc +11.1%
Equal in Magnesium - 10
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
8
:
Contains more Vitamin A +90.2%
Contains more Vitamin E +1700%
Contains more Vitamin C +349.4%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +275.8%
Contains more Vitamin B6 +164.4%
Contains more Folate +1333.3%
Contains more Vitamin K +4100%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B5 +12.2%
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 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin A +90.2%
Contains more Vitamin E +1700%
Contains more Vitamin C +349.4%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +275.8%
Contains more Vitamin B6 +164.4%
Contains more Folate +1333.3%
Contains more Vitamin K +4100%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B5 +12.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.4%
Contains more Fats +153.3%
Contains more Carbs +98.4%
Contains more Other +50%
Equal in Water - 91.45
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +34.4%
Contains more Fats +153.3%
Contains more Carbs +98.4%
Contains more Other +50%
Equal in Water - 91.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +278.4%
Contains more Polyunsaturated fat +42%
Contains less Saturated Fat -82.6%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +278.4%
Contains more Polyunsaturated fat +42%
Contains less Saturated Fat -82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +476%
Contains more Glucose +27.2%
Contains more Fructose +39.3%
Contains more Maltose +∞%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +476%
Contains more Glucose +27.2%
Contains more Fructose +39.3%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Watermelon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Watermelon Opinion
Net carbs 13.38g 7.15g Mango
Protein 0.82g 0.61g Mango
Fats 0.38g 0.15g Mango
Carbs 14.98g 7.55g Mango
Calories 60kcal 30kcal Mango
Fructose 4.68g 3.36g Mango
Sugar 13.66g 6.2g Watermelon
Fiber 1.6g 0.4g Mango
Calcium 11mg 7mg Mango
Iron 0.16mg 0.24mg Watermelon
Magnesium 10mg 10mg
Phosphorus 14mg 11mg Mango
Potassium 168mg 112mg Mango
Sodium 1mg 1mg
Zinc 0.09mg 0.1mg Watermelon
Copper 0.111mg 0.042mg Mango
Manganese 0.063mg 0.038mg Mango
Selenium 0.6µg 0.4µg Mango
Vitamin A 1082IU 569IU Mango
Vitamin A RAE 54µg 28µg Mango
Vitamin E 0.9mg 0.05mg Mango
Vitamin C 36.4mg 8.1mg Mango
Vitamin B1 0.028mg 0.033mg Watermelon
Vitamin B2 0.038mg 0.021mg Mango
Vitamin B3 0.669mg 0.178mg Mango
Vitamin B5 0.197mg 0.221mg Watermelon
Vitamin B6 0.119mg 0.045mg Mango
Folate 43µg 3µg Mango
Vitamin K 4.2µg 0.1µg Mango
Tryptophan 0.013mg 0.007mg Mango
Threonine 0.031mg 0.027mg Mango
Isoleucine 0.029mg 0.019mg Mango
Leucine 0.05mg 0.018mg Mango
Lysine 0.066mg 0.062mg Mango
Methionine 0.008mg 0.006mg Mango
Phenylalanine 0.027mg 0.015mg Mango
Valine 0.042mg 0.016mg Mango
Histidine 0.019mg 0.006mg Mango
Saturated Fat 0.092g 0.016g Watermelon
Monounsaturated Fat 0.14g 0.037g Mango
Polyunsaturated fat 0.071g 0.05g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
9%
Watermelon
Minerals Daily Need Coverage Score
9%
Mango
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 7.46g)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
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)

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.