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.
Detailed nutritional comparison of avocado and mango juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Mango Juice src

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, 1:98:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Mango Juice
Protein 4% 1%
Carbohydrates 19% 98%
Fat 77% 2%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Mango Juice .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Mango Juice (Mango nectar, canned) .

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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.