Grape Juice vs. Mango Juice
Nutrition comparison of Grape Juice and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and mango juice:
- Grape juice has more thiamin and riboflavin, however, mango juice contains more folate.
- Mango juice has more beta-carotene than grape juice, however, grape juice contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and grape juice contain similar amounts of calories - mango juice has 51 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is similar to mango juice for protein, carbs and fat. Grape juice has a macronutrient ratio of 2:96:2 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Mango Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 96% | 98% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and grape juice contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Mango juice and grape juice contain similar amounts of dietary fiber - mango juice has 0.3g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Mango juice and grape juice contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Mango juice and grape juice contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both mango juice and grape juice are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 151 times more Vitamin C than grape juice - mango juice has 15.2mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than grape juice - mango juice has 35ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Mango juice and grape juice contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Mango juice and grape juice contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Grape juice has more thiamin and riboflavin, however, mango juice contains more folate. Both grape juice and mango juice contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Grape Juice | Mango Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.003 MG |
| Riboflavin | 0.015 MG | 0.003 MG |
| Niacin | 0.133 MG | 0.08 MG |
| Pantothenic acid | 0.048 MG | 0.07 MG |
| Vitamin B6 | 0.032 MG | 0.015 MG |
| Folate | ~ | 7 UG |
Minerals
calcium
Mango juice and grape juice contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Mango juice and grape juice contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Grape juice has 333% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and grape juice has 104mg 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 grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than mango juice per 100 grams.
| Grape Juice | Mango Juice | |
|---|---|---|
| beta-carotene | 5 UG | 402 UG |
| lutein + zeaxanthin | 57 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grape juice and mango juice contain small amounts of alpha linoleic acid (ALA).
| Grape Juice | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.008 G |
| Total | 0.005 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and mango juice contain small amounts of linoleic acid.
| Grape Juice | Mango Juice | |
|---|---|---|
| linoleic acid | 0.017 G | 0.003 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Mango Juice (Mango nectar, canned) .
Grape Juice 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 grape juice contain more calories in 100 grams?Mango juice and grape juice contain similar amounts of calories - mango juice has 51 calories in 100g and grape juice has 60 calories.
Does mango juice or grape juice have more carbohydrates?
By weight, mango juice and grape juice contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.