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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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +25%
Contains more Phosphorus +21.4%
Contains more Potassium +19%
Contains more Zinc +80%
Contains more Copper +152.3%
Contains more Manganese +350%
Contains more Selenium +500%
Equal in Calcium - 11
Equal in Magnesium - 10
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +25%
Contains more Phosphorus +21.4%
Contains more Potassium +19%
Contains more Zinc +80%
Contains more Copper +152.3%
Contains more Manganese +350%
Contains more Selenium +500%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
9
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 Choline +22.6%
Contains more Vitamin K +4100%
Equal in Vitamin B5 - 0.197
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 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 Choline +22.6%
Contains more Vitamin K +4100%
Equal in Vitamin B5 - 0.197

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +11.1%
Contains more Protein +17.1%
Contains more Fats +90%
Contains more Carbs +44%
Equal in Water - 83.46
Equal in Other - 0.36
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Other +11.1%
Contains more Protein +17.1%
Contains more Fats +90%
Contains more Carbs +44%
Equal in Water - 83.46
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +77.5%
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +77.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.014mg 0.063mg Mango
Selenium 0.1µg 0.6µg Mango
Vitamin A 200IU 1082IU Mango
Vitamin A RAE 10µg 54µg Mango
Vitamin E 0.04mg 0.9mg Mango
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
Choline 6.2mg 7.6mg Mango
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
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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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
20%
Orange juice
25%
Mango
Minerals Daily Need Coverage Score
6%
Orange juice
9%
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

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. 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.