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  6. Mango vs. Orange

Mango vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between mango and oranges?

  • Mango is richer in vitamin A and copper, yet oranges are richer in vitamin C.
  • Oranges' daily need coverage for vitamin C is 19% higher.
  • Mango has 5 times more vitamin E than oranges. Mango has 0.9mg of vitamin E, while oranges have 0.18mg.
  • Oranges contain less sugar.

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

Infographic

Mango vs Orange 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.
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%
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%
Contains more IronIron +60%
Contains more CopperCopper +146.7%
Contains more ZincZinc +28.6%
Contains more ManganeseManganese +152%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +263.6%
Contains less SodiumSodium -100%
~equal in Magnesium ~10mg
~equal in Potassium ~181mg
~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.
Mango
Mango
6
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%
Orange
Orange
3
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% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
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%
Contains more Vitamin CVitamin C +46.2%
Contains more Vitamin B1Vitamin B1 +210.7%
Contains more Vitamin B5Vitamin B5 +26.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Orange DV% diff.
Vitamin C 36.4mg 53.2mg 19%
Copper 0.111mg 0.045mg 7%
Fructose 4.68g 6%
Vitamin A 54µg 11µg 5%
Vitamin E 0.9mg 0.18mg 5%
Vitamin B1 0.028mg 0.087mg 5%
Vitamin B6 0.119mg 0.06mg 5%
Vitamin K 4.2µg 0µg 4%
Calcium 11mg 40mg 3%
Fiber 1.6g 2.4g 3%
Folate 43µg 30µg 3%
Manganese 0.063mg 0.025mg 2%
Vitamin B3 0.669mg 0.282mg 2%
Calories 60kcal 47kcal 1%
Carbs 14.98g 11.75g 1%
Iron 0.16mg 0.1mg 1%
Vitamin B5 0.197mg 0.25mg 1%
Protein 0.82g 0.94g 0%
Protein per 100 calories 1.4g 2g N/A
Calories per 10 g protein 732kcal 500kcal N/A
Weight per 100 calories 167g 213g N/A
Fats 0.38g 0.12g 0%
Net carbs 13.38g 9.35g N/A
Magnesium 10mg 10mg 0%
Potassium 168mg 181mg 0%
Sugar 13.66g 9.35g N/A
Zinc 0.09mg 0.07mg 0%
Phosphorus 14mg 14mg 0%
Sodium 1mg 0mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B2 0.038mg 0.04mg 0%
Choline 7.6mg 8.4mg 0%
Saturated fat 0.092g 0.015g 0%
Monounsaturated fat 0.14g 0.023g 0%
Polyunsaturated fat 0.071g 0.025g 0%
Tryptophan 0.013mg 0.009mg 0%
Threonine 0.031mg 0.015mg 0%
Isoleucine 0.029mg 0.025mg 0%
Leucine 0.05mg 0.023mg 0%
Lysine 0.066mg 0.047mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.027mg 0.031mg 0%
Valine 0.042mg 0.04mg 0%
Histidine 0.019mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +216.7%
Contains more CarbsCarbs +27.5%
Contains more ProteinProtein +14.6%
Contains more OtherOther +22.2%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +508.7%
Contains more Poly. FatPolyunsaturated fat +184%
Contains less Sat. FatSaturated fat -83.7%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.