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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Mango
Mango
5
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 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%
~equal in Magnesium ~10mg
~equal in Potassium ~168mg
~equal in Phosphorus ~14mg

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.
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Mango
Mango
6
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Orange Mango 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Mango
Mango
2
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 +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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -83.7%
Contains more Mono. FatMonounsaturated fat +508.7%
Contains more Poly. FatPolyunsaturated fat +184%

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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 - 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.