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Orange vs Mango - In-Depth Nutrition Comparison

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What are the main differences between Orange and Mango?

  • Orange is richer in Vitamin C, yet Mango is richer in Copper.
  • Orange's daily need coverage for Vitamin C is 19% higher.
  • Orange has 4 times more Calcium than Mango. Orange has 40mg of Calcium, while Mango has 11mg.
  • Orange contains less Sugar.

We used Oranges, raw, all commercial varieties and Mangos, raw types in this comparison.

Infographic

Orange 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
3
:
3
Mango
Contains more Calcium +263.6%
Contains less Sodium -100%
Contains more Iron +60%
Contains more Copper +146.7%
Contains more Zinc +28.6%
Equal in Potassium - 168
Equal in Magnesium - 10
Equal in Phosphorus - 14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Calcium +263.6%
Contains less Sodium -100%
Contains more Iron +60%
Contains more Copper +146.7%
Contains more Zinc +28.6%
Equal in Potassium - 168
Equal in Magnesium - 10
Equal in Phosphorus - 14

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
4
:
6
Mango
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Vitamin K +∞%
Contains more Folate +43.3%
Equal in Vitamin B2 - 0.038
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Vitamin K +∞%
Contains more Folate +43.3%
Equal in Vitamin B2 - 0.038

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

All nutrients comparison - raw data values

Nutrient Orange Mango Opinion
Calories 47kcal 60kcal Mango
Protein 0.94g 0.82g Orange
Fats 0.12g 0.38g Mango
Vitamin C 53.2mg 36.4mg Orange
Net carbs 9.35g 13.38g Mango
Carbs 11.75g 14.98g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.1mg 0.16mg Mango
Calcium 40mg 11mg Orange
Potassium 181mg 168mg Orange
Magnesium 10mg 10mg
Sugar 9.35g 13.66g Orange
Fiber 2.4g 1.6g Orange
Copper 0.045mg 0.111mg Mango
Zinc 0.07mg 0.09mg Mango
Starch g g
Phosphorus 14mg 14mg
Sodium 0mg 1mg Orange
Vitamin A 225IU 1082IU Mango
Vitamin E 0.18mg 0.9mg Mango
Vitamin D 0µg 0µg
Vitamin B1 0.087mg 0.028mg Orange
Vitamin B2 0.04mg 0.038mg Orange
Vitamin B3 0.282mg 0.669mg Mango
Vitamin B5 0.25mg 0.197mg Orange
Vitamin B6 0.06mg 0.119mg Mango
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.2µg Mango
Folate 30µg 43µg Mango
Trans Fat 0g 0g
Saturated Fat 0.015g 0.092g Orange
Monounsaturated Fat 0.023g 0.14g Mango
Polyunsaturated fat 0.025g 0.071g Mango
Tryptophan 0.009mg 0.013mg Mango
Threonine 0.015mg 0.031mg Mango
Isoleucine 0.025mg 0.029mg Mango
Leucine 0.023mg 0.05mg Mango
Lysine 0.047mg 0.066mg Mango
Methionine 0.02mg 0.008mg Orange
Phenylalanine 0.031mg 0.027mg Orange
Valine 0.04mg 0.042mg Mango
Histidine 0.018mg 0.019mg Mango
Fructose g 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24
Orange
26
Mango
Mineral Summary Score
8
Orange
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
6%
Orange
5%
Mango
Carbohydrates
12%
Orange
15%
Mango
Fats
1%
Orange
2%
Mango

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 6)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
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.
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.