Mango vs. Ginger
Nutrition comparison of Mango and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and ginger:
- Ginger has 75% less sugar than mango.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, mango contains more folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, dietary fiber, iron and potassium.
- Mango has 27.2 times less saturated fat than ginger.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and mango has 82% less calories than ginger - mango has 60 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Mango has a macronutrient ratio of 5:90:5 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Ginger | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 90% | 80% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and mango has 79% less carbohydrates than ginger - mango has 15g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Ginger is an excellent source of dietary fiber and it has 781% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Ginger has 75% less sugar than mango - mango has 13.7g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 995% more protein than mango - mango has 0.82g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Mango has 27.2 times less saturated fat than ginger - mango has 0.09g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 51 times more Vitamin C than ginger - mango has 36.4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Mango has 26 times more Vitamin A than ginger - mango has 54ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Mango has more Vitamin E than ginger - mango has 0.9mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Mango and ginger contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, mango contains more folate. Both mango and ginger contain significant amounts of thiamin.
| Mango | Ginger | |
|---|---|---|
| Thiamin | 0.028 MG | 0.046 MG |
| Riboflavin | 0.038 MG | 0.17 MG |
| Niacin | 0.669 MG | 9.62 MG |
| Pantothenic acid | 0.197 MG | 0.477 MG |
| Vitamin B6 | 0.119 MG | 0.626 MG |
| Folate | 43 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 936% more calcium than mango - mango has 11mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 122 times more iron than mango - mango has 0.16mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Ginger is an excellent source of potassium and it has 686% more potassium than mango - mango has 168mg of potassium per 100 grams and ginger has 1320mg 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 | Ginger | |
|---|---|---|
| beta-carotene | 640 UG | 18 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.223 G |
| Total | 0.051 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than mango per 100 grams.
| Mango | Ginger | |
|---|---|---|
| linoleic acid | 0.019 G | 0.706 G |
| Total | 0.019 G | 0.706 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 Mango or Ginger .
Mango g
()
|
Daily Values (%) |
Ginger 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 ginger contain more calories in 100 grams?Ginger is high in calories and mango has 80% less calories than ginger - mango has 60 calories in 100g and ginger has 335 calories.
Does mango or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and mango has 80% fewer carbohydrates than ginger - mango has 15g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does mango or ginger contain more calcium?
Ginger is a rich source of calcium and it has 940% more calcium than mango - mango has 11mg of calcium in 100 grams and ginger has 114mg of calcium.
Does mango or ginger contain more iron?
Ginger is an abundant source of iron and it has 122 times more iron than mango - mango has 0.16mg of iron in 100 grams and ginger has 19.8mg of iron.
Does mango or ginger contain more potassium?
Ginger is a rich source of potassium and it has 690% more potassium than mango - mango has 168mg of potassium in 100 grams and ginger has 1320mg of potassium.