Mango vs. Carrots
Nutrition comparison of Mango and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and carrots:
- Carrot has 65% less sugar than mango.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Mango has more folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and carrots contain similar amounts of calories - mango has 60 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, mango is lighter in protein and similar to carrots for carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Carrots | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 90% | 87% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and carrots contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 75% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Carrot has 65% less sugar than mango - mango has 13.7g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Mango and carrots contain similar amounts of protein - mango has 0.82g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both mango and carrots are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 517% more Vitamin C than carrot - mango has 36.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 14 times more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Mango and carrots contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Mango and carrots contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Mango has more folate. Both mango and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mango | Carrots | |
|---|---|---|
| Thiamin | 0.028 MG | 0.066 MG |
| Riboflavin | 0.038 MG | 0.058 MG |
| Niacin | 0.669 MG | 0.983 MG |
| Pantothenic acid | 0.197 MG | 0.273 MG |
| Vitamin B6 | 0.119 MG | 0.138 MG |
| Folate | 43 UG | 19 UG |
Minerals
calcium
Carrot has 200% more calcium than mango - mango has 11mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Mango and carrots contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 90% more potassium than mango - mango has 168mg of potassium per 100 grams and carrot has 320mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both mango and carrots contain small amounts of luteolin and myricetin.
| Mango | Carrots | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.11 mg |
| kaempferol | 0.05 mg | 0.24 mg |
| myricetin | 0.06 mg | 0.04 mg |
| Quercetin | ~ | 0.21 mg |
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, both mango and carrots contain small amounts of lycopene.
| Mango | Carrots | |
|---|---|---|
| beta-carotene | 640 UG | 8285 UG |
| alpha-carotene | 9 UG | 3477 UG |
| lycopene | 3 UG | 1 UG |
| lutein + zeaxanthin | 23 UG | 256 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Mango | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.002 G |
| Total | 0.051 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than mango per 100 grams.
| Mango | Carrots | |
|---|---|---|
| linoleic acid | 0.019 G | 0.1 G |
| Total | 0.019 G | 0.1 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.
Mango g
()
|
Daily Values (%) |
Carrots 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 or carrots contain more calories in 100 grams?Mango and carrots contain similar amounts of calories - mango has 60 calories in 100g and carrot has 41 calories.
Does mango or carrots have more carbohydrates?
By weight, mango and carrots contain similar amounts of carbs - mango has 15g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does mango or carrots contain more potassium?
Carrot is a rich source of potassium and it has 90% more potassium than mango - mango has 168mg of potassium in 100 grams and carrot has 320mg of potassium.