Orange vs. Mango — In-Depth Nutrition Comparison
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What are the main differences between oranges and mango?
- Oranges are richer in vitamin C, yet mango is richer in vitamin A and copper.
- Oranges' daily need coverage for vitamin C is 19% higher.
- Oranges have 4 times more calcium than mango. Oranges have 40mg of calcium, while mango has 11mg.
- Oranges contain less sugar.
We used Oranges, raw, all commercial varieties and Mangos, raw types in this comparison.
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 CalciumCalcium | +263.6% |
| Contains less SodiumSodium | -100% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +146.7% |
| Contains more ZincZinc | +28.6% |
| Contains more ManganeseManganese | +152% |
| Contains more SeleniumSelenium | +20% |
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.
| Contains more Vitamin CVitamin C | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +210.7% |
| Contains more Vitamin B5Vitamin B5 | +26.9% |
| Contains more Vitamin AVitamin A | +390.9% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B3Vitamin B3 | +137.2% |
| Contains more Vitamin B6Vitamin B6 | +98.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +43.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.6% |
| Contains more OtherOther | +22.2% |
| Contains more FatsFats | +216.7% |
| Contains more CarbsCarbs | +27.5% |
~equal in
Water
~83.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +508.7% |
| Contains more Poly. FatPolyunsaturated fat | +184% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 53.2mg | 36.4mg | 19% |
| Copper | 0.045mg | 0.111mg | 7% |
| Fructose | 4.68g | 6% | |
| Vitamin B6 | 0.06mg | 0.119mg | 5% |
| Vitamin E | 0.18mg | 0.9mg | 5% |
| Vitamin A | 11µg | 54µg | 5% |
| Vitamin B1 | 0.087mg | 0.028mg | 5% |
| Vitamin K | 0µg | 4.2µg | 4% |
| Calcium | 40mg | 11mg | 3% |
| Folate | 30µg | 43µg | 3% |
| Fiber | 2.4g | 1.6g | 3% |
| Vitamin B3 | 0.282mg | 0.669mg | 2% |
| Manganese | 0.025mg | 0.063mg | 2% |
| Carbs | 11.75g | 14.98g | 1% |
| Vitamin B5 | 0.25mg | 0.197mg | 1% |
| Calories | 47kcal | 60kcal | 1% |
| Iron | 0.1mg | 0.16mg | 1% |
| Protein | 0.94g | 0.82g | 0% |
| Fats | 0.12g | 0.38g | 0% |
| Net carbs | 9.35g | 13.38g | N/A |
| Magnesium | 10mg | 10mg | 0% |
| Potassium | 181mg | 168mg | 0% |
| Sugar | 9.35g | 13.66g | N/A |
| Zinc | 0.07mg | 0.09mg | 0% |
| Phosphorus | 14mg | 14mg | 0% |
| Sodium | 0mg | 1mg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Vitamin B2 | 0.04mg | 0.038mg | 0% |
| Choline | 8.4mg | 7.6mg | 0% |
| Saturated fat | 0.015g | 0.092g | 0% |
| Monounsaturated fat | 0.023g | 0.14g | 0% |
| Polyunsaturated fat | 0.025g | 0.071g | 0% |
| Tryptophan | 0.009mg | 0.013mg | 0% |
| Threonine | 0.015mg | 0.031mg | 0% |
| Isoleucine | 0.025mg | 0.029mg | 0% |
| Leucine | 0.023mg | 0.05mg | 0% |
| Lysine | 0.047mg | 0.066mg | 0% |
| Methionine | 0.02mg | 0.008mg | 0% |
| Phenylalanine | 0.031mg | 0.027mg | 0% |
| Valine | 0.04mg | 0.042mg | 0% |
| Histidine | 0.018mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
21%
Minerals Daily Need Coverage Score
7%
9%
Comparison summary
Which food is lower in Sugar?
Orange is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Orange is lower in glycemic index (difference - 6)
Which food is cheaper?
Mango is cheaper (difference - $0.1)
Which food is richer in minerals?
Mango is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.