Avocado vs. Mango Juice
Nutrition comparison of Avocado and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and mango juice:
- Avocado has 40.5 times less sugar than mango juice.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Mango juice has 150.8 times less saturated fat than avocado.
- Mango juice has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and mango juice has 69% less calories than avocado - mango juice has 51 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to mango juice for protein. Avocado has a macronutrient ratio of 4:19:77 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Mango Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 19% | 98% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and avocado contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 21 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 40.5 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Avocado has 16 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Mango juice has 150.8 times less saturated fat than avocado - mango juice has 0.01g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 73% more Vitamin C than avocado - mango juice has 15.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Mango juice has 400% more Vitamin A than avocado - mango juice has 35ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 838% more Vitamin E than mango juice - mango juice has 0.21mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 25 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Mango Juice | |
|---|---|---|
| Thiamin | 0.075 MG | 0.003 MG |
| Riboflavin | 0.143 MG | 0.003 MG |
| Niacin | 1.912 MG | 0.08 MG |
| Pantothenic acid | 1.463 MG | 0.07 MG |
| Vitamin B6 | 0.287 MG | 0.015 MG |
| Folate | 89 UG | 7 UG |
Minerals
calcium
Mango juice and avocado contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Mango juice and avocado contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 20 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango juice has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than mango juice per 100 grams.
| Avocado | Mango Juice | |
|---|---|---|
| beta-carotene | 63 UG | 402 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Avocado | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.008 G |
| Total | 0.125 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than mango juice per 100 grams.
| Avocado | Mango Juice | |
|---|---|---|
| linoleic acid | 1.674 G | 0.003 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.003 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Mango Juice (Mango nectar, canned) .
Avocado g
()
|
Daily Values (%) |
Mango Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or avocado contain more calories in 100 grams?Avocado is high in calories and mango juice has 70% less calories than avocado - mango juice has 51 calories in 100g and avocado has 167 calories.
Does mango juice or avocado have more carbohydrates?
By weight, mango juice and avocado contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does mango juice or avocado contain more potassium?
Avocado is a rich source of potassium and it has 20 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and avocado has 507mg of potassium.