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.
Detailed nutritional comparison of banana 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: Banana (Bananas, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Mango Juice src

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

Macro Ratios from Calories:

Banana Mango Juice
Protein 5% 1%
Carbohydrates 93% 98%
Fat 3% 2%
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 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 Banana or Mango Juice .

Note: The specific food items compared are: Banana (Bananas, raw) and Mango Juice (Mango nectar, canned) .

Banana g

()
Daily Values (%)

Mango Juice g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.