Cherries vs. Mango Juice
Nutrition comparison of Cherries and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and mango juice:
- Cherry has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cherry is a great source of dietary fiber and potassium.
- Mango juice has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and cherries contain similar amounts of calories - mango juice has 51 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in protein, lighter in carbs and similar to mango juice for fat. Cherries has a macronutrient ratio of 6:91:3 and for mango juice, 1:98:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Mango Juice | |
|---|---|---|
| Protein | 6% | 1% |
| Carbohydrates | 91% | 98% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and cherries contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 600% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Mango juice and cherries contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Mango juice and cherries contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both mango juice and cherries are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 117% more Vitamin C than cherry - mango juice has 15.2mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Mango juice has 10 times more Vitamin A than cherry - mango juice has 35ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Mango juice and cherries contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Mango juice and cherries contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Cherry has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cherries and mango juice contain significant amounts of niacin and folate.
| Cherries | Mango Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.003 MG |
| Riboflavin | 0.033 MG | 0.003 MG |
| Niacin | 0.154 MG | 0.08 MG |
| Pantothenic acid | 0.199 MG | 0.07 MG |
| Vitamin B6 | 0.049 MG | 0.015 MG |
| Folate | 4 UG | 7 UG |
Minerals
calcium
Mango juice and cherries contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Mango juice and cherries contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 825% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than mango juice per 100 grams.
| Cherries | Mango Juice | |
|---|---|---|
| beta-carotene | 38 UG | 402 UG |
| lutein + zeaxanthin | 85 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Cherries | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.008 G |
| Total | 0.026 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and mango juice contain small amounts of linoleic acid.
| Cherries | Mango Juice | |
|---|---|---|
| linoleic acid | 0.027 G | 0.003 G |
| Total | 0.027 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 Cherries or Mango Juice .
Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Mango Juice (Mango nectar, canned) .
Cherries g
()
|
Daily Values (%) |
Mango Juice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or cherries contain more calories in 100 grams?Mango juice and cherries contain similar amounts of calories - mango juice has 51 calories in 100g and cherry has 63 calories.
Does mango juice or cherries have more carbohydrates?
By weight, mango juice and cherries contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and cherry has 16g of carbohydrates.