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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 Sugar.

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

Infographic

Orange juice vs Mango 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
Orange juice
Orange juice
4
:
2
Mango
Mango
Contains more Iron +25%
Contains more Phosphorus +21.4%
Contains more Potassium +19%
Contains more Zinc +80%
Contains more Copper +152.3%
Equal in Calcium - 11
Equal in Magnesium - 10
Equal in Sodium - 1
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +25%
Contains more Phosphorus +21.4%
Contains more Potassium +19%
Contains more Zinc +80%
Contains more Copper +152.3%
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 Folate +43.3%
Contains more Vitamin K +4100%
Equal in Vitamin B5 - 0.197
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Mango
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%
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 Folate +43.3%
Contains more Vitamin K +4100%
Equal in Vitamin B5 - 0.197

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.
Orange juice Mango
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange juice Mango Opinion
Net carbs 10.2g 13.38g Mango
Protein 0.7g 0.82g Mango
Fats 0.2g 0.38g Mango
Carbs 10.4g 14.98g Mango
Calories 45kcal 60kcal Mango
Starch g g
Fructose g 4.68g Mango
Sugar 8.4g 13.66g Orange juice
Fiber 0.2g 1.6g Mango
Calcium 11mg 11mg
Iron 0.2mg 0.16mg Orange juice
Magnesium 11mg 10mg Orange juice
Phosphorus 17mg 14mg Orange juice
Potassium 200mg 168mg Orange juice
Sodium 1mg 1mg
Zinc 0.05mg 0.09mg Mango
Copper 0.044mg 0.111mg Mango
Vitamin A 200IU 1082IU Mango
Vitamin E 0.04mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 36.4mg Orange juice
Vitamin B1 0.09mg 0.028mg Orange juice
Vitamin B2 0.03mg 0.038mg Mango
Vitamin B3 0.4mg 0.669mg Mango
Vitamin B5 0.19mg 0.197mg Mango
Vitamin B6 0.04mg 0.119mg Mango
Folate 30µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 4.2µg Mango
Tryptophan 0.002mg 0.013mg Mango
Threonine 0.008mg 0.031mg Mango
Isoleucine 0.008mg 0.029mg Mango
Leucine 0.013mg 0.05mg Mango
Lysine 0.009mg 0.066mg Mango
Methionine 0.003mg 0.008mg Mango
Phenylalanine 0.009mg 0.027mg Mango
Valine 0.011mg 0.042mg Mango
Histidine 0.003mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.092g Orange juice
Monounsaturated Fat 0.036g 0.14g Mango
Polyunsaturated fat 0.04g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Mango
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
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 food.
Protein
4%
Orange juice
5%
Mango
Carbohydrates
10%
Orange juice
15%
Mango
Fats
1%
Orange juice
2%
Mango

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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.

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. 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.