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Lemon vs. Mango — In-Depth Nutrition Comparison

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What are the main differences between lemons and mango?

  • Lemons are richer in vitamin C and iron, yet mango is richer in vitamin A, copper, and folate.
  • Mango's daily need coverage for vitamin A is 21% higher.
  • Lemons have 4 times more iron than mango. Lemons have 0.6mg of iron, while mango has 0.16mg.
  • Lemons contain less sugar.

We used Lemons, raw, without peel and Mangos, raw types in this comparison.

Infographic

Lemon 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.
Lemon
Lemon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Mango
Mango
7
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 +136.4%
Contains more IronIron +275%
Contains more PhosphorusPhosphorus +14.3%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +21.7%
Contains more CopperCopper +200%
Contains more ZincZinc +50%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +110%
Contains more SeleniumSelenium +50%

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.
Lemon
Lemon
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 0.33% 3% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3%
Mango
Mango
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin CVitamin C +45.6%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +569%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.197mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lemon Mango DV% diff.
Vitamin C 53mg 36.4mg 18%
Copper 0.037mg 0.111mg 8%
Folate 11µg 43µg 8%
Iron 0.6mg 0.16mg 6%
Vitamin A 1µg 54µg 6%
Fructose 4.68g 6%
Fiber 2.8g 1.6g 5%
Vitamin E 0.15mg 0.9mg 5%
Vitamin B3 0.1mg 0.669mg 4%
Vitamin K 0µg 4.2µg 4%
Vitamin B6 0.08mg 0.119mg 3%
Calories 29kcal 60kcal 2%
Carbs 9.32g 14.98g 2%
Calcium 26mg 11mg 2%
Protein 1.1g 0.82g 1%
Potassium 138mg 168mg 1%
Manganese 0.03mg 0.063mg 1%
Vitamin B1 0.04mg 0.028mg 1%
Vitamin B2 0.02mg 0.038mg 1%
Protein per 100 calories 3.8g 1.4g N/A
Calories per 10 g protein 264kcal 732kcal N/A
Weight per 100 calories 345g 167g N/A
Fats 0.3g 0.38g 0%
Net carbs 6.52g 13.38g N/A
Magnesium 8mg 10mg 0%
Sugar 2.5g 13.66g N/A
Zinc 0.06mg 0.09mg 0%
Phosphorus 16mg 14mg 0%
Sodium 2mg 1mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B5 0.19mg 0.197mg 0%
Choline 5.1mg 7.6mg 0%
Saturated fat 0.039g 0.092g 0%
Monounsaturated fat 0.011g 0.14g 0%
Polyunsaturated fat 0.089g 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lemon
Lemon
2
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 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 +34.1%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +60.7%
Contains more OtherOther +20%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lemon
Lemon
2
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Mango
Mango
1
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 -57.6%
Contains more Poly. FatPolyunsaturated fat +25.4%
Contains more Mono. FatMonounsaturated fat +1172.7%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.