Banana vs. Mango Juice
Nutrition comparison of Banana and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and mango juice:
- Banana has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Mango juice has more beta-carotene than banana, however, banana contains more alpha-carotene and lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice has 43% less calories than banana - mango juice has 51 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in protein, lighter in carbs and similar to mango juice for fat. Banana has a macronutrient ratio of 5:93:3 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Mango Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 93% | 98% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 43% less carbohydrates than banana - mango juice has 13.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 767% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Mango juice and banana contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Mango juice and banana contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both mango juice and banana are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 75% more Vitamin C than banana - mango juice has 15.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Mango juice has 10 times more Vitamin A than banana - mango juice has 35ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Mango juice and banana contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Mango juice and banana contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | Mango Juice | |
|---|---|---|
| Thiamin | 0.031 MG | 0.003 MG |
| Riboflavin | 0.073 MG | 0.003 MG |
| Niacin | 0.665 MG | 0.08 MG |
| Pantothenic acid | 0.334 MG | 0.07 MG |
| Vitamin B6 | 0.367 MG | 0.015 MG |
| Folate | 20 UG | 7 UG |
Minerals
calcium
Mango juice has 240% more calcium than banana - mango juice has 17mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Mango juice and banana contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and banana has 358mg 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 banana per 100 grams, however, banana contains more alpha-carotene and lutein + zeaxanthin than mango juice per 100 grams.
| Banana | Mango Juice | |
|---|---|---|
| beta-carotene | 26 UG | 402 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Banana | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.008 G |
| Total | 0.027 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both banana and mango juice contain small amounts of linoleic acid.
| Banana | Mango Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.003 G |
| Total | 0.046 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: Banana (Bananas, raw) and Mango Juice (Mango nectar, canned) .
Banana 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 banana contain more calories in 100 grams?Mango juice has 40% less calories than banana - mango juice has 51 calories in 100g and banana has 89 calories.
Does mango juice or banana have more carbohydrates?
By weight, mango juice has 40% fewer carbohydrates than banana - mango juice has 13.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does mango juice or banana contain more potassium?
Banana is a rich source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and banana has 358mg of potassium.