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  6. Orange juice vs. Mango

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 vitamin A, copper, vitamin B6, vitamin E, and fiber.
  • Mango's daily need coverage for vitamin A is 18% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Mango
Mango
4
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%
Contains more PotassiumPotassium +19%
Contains more IronIron +25%
Contains more PhosphorusPhosphorus +21.4%
Contains more CopperCopper +152.3%
Contains more ZincZinc +80%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~10mg
~equal in Calcium ~11mg
~equal in Sodium ~1mg

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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Mango
Mango
8
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +37.4%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin AVitamin A +440%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +43.3%
Contains more CholineCholine +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.197mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Mango DV% diff.
Vitamin C 50mg 36.4mg 15%
Copper 0.044mg 0.111mg 7%
Fructose 4.68g 6%
Fiber 0.2g 1.6g 6%
Vitamin B6 0.04mg 0.119mg 6%
Vitamin E 0.04mg 0.9mg 6%
Vitamin A 10µg 54µg 5%
Vitamin B1 0.09mg 0.028mg 5%
Folate 30µg 43µg 3%
Vitamin K 0.1µg 4.2µg 3%
Manganese 0.014mg 0.063mg 2%
Vitamin B3 0.4mg 0.669mg 2%
Carbs 10.4g 14.98g 2%
Potassium 200mg 168mg 1%
Iron 0.2mg 0.16mg 1%
Vitamin B2 0.03mg 0.038mg 1%
Selenium 0.1µg 0.6µg 1%
Calories 45kcal 60kcal 1%
Protein 0.7g 0.82g 0%
Fats 0.2g 0.38g 0%
Net carbs 10.2g 13.38g N/A
Magnesium 11mg 10mg 0%
Calcium 11mg 11mg 0%
Sugar 8.4g 13.66g N/A
Zinc 0.05mg 0.09mg 0%
Phosphorus 17mg 14mg 0%
Sodium 1mg 1mg 0%
Vitamin B5 0.19mg 0.197mg 0%
Choline 6.2mg 7.6mg 0%
Saturated fat 0.024g 0.092g 0%
Monounsaturated fat 0.036g 0.14g 0%
Polyunsaturated fat 0.04g 0.071g 0%
Tryptophan 0.002mg 0.013mg 0%
Threonine 0.008mg 0.031mg 0%
Isoleucine 0.008mg 0.029mg 0%
Leucine 0.013mg 0.05mg 0%
Lysine 0.009mg 0.066mg 0%
Methionine 0.003mg 0.008mg 0%
Phenylalanine 0.009mg 0.027mg 0%
Valine 0.011mg 0.042mg 0%
Histidine 0.003mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +17.1%
Contains more FatsFats +90%
Contains more CarbsCarbs +44%
~equal in Water ~83.46g
~equal in Other ~0.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
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
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +77.5%

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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.