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Orange juice vs Mango - In-Depth Nutrition Comparison

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Important differences between Orange juice and Mango

  • Orange juice has more Vitamin C and Vitamin B1, however Mango has more Copper, Vitamin B6, Vitamin E and Fiber.
  • Orange juice's daily need coverage for Vitamin C is 15% more.
  • Orange juice has 3 times more Vitamin B1 than Mango. Orange juice has 0.09mg of Vitamin B1, while Mango has 0.028mg.
  • Orange juice is lower in Sugars.

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

Infographic

Orange juice vs Mango infographic
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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
Orange juice
Orange juice
4
:
2
Mango
Mango
Contains more Iron +25%
Contains more Potassium +19%
Contains more Phosphorus +21.4%
Contains more Copper +152.3%
Contains more Zinc +80%
Equal in Calcium - 11
Equal in Magnesium - 10
Equal in Sodium - 1
Orange juice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Mango
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +25%
Contains more Potassium +19%
Contains more Phosphorus +21.4%
Contains more Copper +152.3%
Contains more Zinc +80%
Equal in Calcium - 11
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange juice
Orange juice
2
:
8
Mango
Mango
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +221.4%
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 Vitamin K +4100%
Contains more Folate +43.3%
Equal in Vitamin B5 - 0.197
Orange juice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Mango
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +221.4%
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 Vitamin K +4100%
Contains more Folate +43.3%
Equal in Vitamin B5 - 0.197

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Orange juice
26
Mango
Mineral Summary Score
7
Orange juice
10
Mango

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 the food
Protein
4%
Orange juice
5%
Mango
Carbohydrates
10%
Orange juice
15%
Mango
Fats
1%
Orange juice
2%
Mango

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange juice Mango
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange juice Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Orange juice
Orange juice contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange juice Mango Opinion
Calories 45 60 Mango
Protein 0.7 0.82 Mango
Fats 0.2 0.38 Mango
Vitamin C 50 36.4 Orange juice
Carbs 10.4 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.16 Orange juice
Calcium 11 11
Potassium 200 168 Orange juice
Magnesium 11 10 Orange juice
Sugars 8.4 13.66 Orange juice
Fiber 0.2 1.6 Mango
Copper 0.044 0.111 Mango
Zinc 0.05 0.09 Mango
Starch
Phosphorus 17 14 Orange juice
Sodium 1 1
Vitamin A 200 1082 Mango
Vitamin E 0.04 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.09 0.028 Orange juice
Vitamin B2 0.03 0.038 Mango
Vitamin B3 0.4 0.669 Mango
Vitamin B5 0.19 0.197 Mango
Vitamin B6 0.04 0.119 Mango
Vitamin B12 0 0
Vitamin K 0.1 4.2 Mango
Folate 30 43 Mango
Trans Fat 0 0
Saturated Fat 0.024 0.092 Orange juice
Monounsaturated Fat 0.036 0.14 Mango
Polyunsaturated fat 0.04 0.071 Mango
Tryptophan 0.002 0.013 Mango
Threonine 0.008 0.031 Mango
Isoleucine 0.008 0.029 Mango
Leucine 0.013 0.05 Mango
Lysine 0.009 0.066 Mango
Methionine 0.003 0.008 Mango
Phenylalanine 0.009 0.027 Mango
Valine 0.011 0.042 Mango
Histidine 0.003 0.019 Mango
Fructose 4.68 Mango

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.