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  6. Orange vs. Mango

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" 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% 14% 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% 65% 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 +380.9%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol 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
Magnesium 10mg 10mg
Calcium 40mg 11mg Orange
Potassium 181mg 168mg Orange
Iron 0.1mg 0.16mg Mango
Sugar 9.35g 13.66g Orange
Fiber 2.4g 1.6g Orange
Copper 0.045mg 0.111mg Mango
Zinc 0.07mg 0.09mg Mango
Phosphorus 14mg 14mg
Sodium 0mg 1mg Orange
Vitamin A 225IU 1082IU Mango
Vitamin A 11µg 54µg Mango
Vitamin E 0.18mg 0.9mg Mango
Manganese 0.025mg 0.063mg Mango
Selenium 0.5µg 0.6µg Mango
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 K 0µg 4.2µg Mango
Folate 30µg 43µg Mango
Choline 8.4mg 7.6mg Orange
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 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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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
22%
Orange
25%
Mango
Minerals Daily Need Coverage Score
7%
Orange
9%
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 is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.