Grapefruit vs. Mango
Nutrition comparison of Grapefruit and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and mango:
- Both mango and grapefruit are high in Vitamin C.
- Grapefruit has more lycopene than mango, however, mango contains more lutein + zeaxanthin than grapefruit.
- Mango has more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and grapefruit contain similar amounts of calories - mango has 60 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to mango for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Mango | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 91% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and grapefruit contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Mango and grapefruit contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Grapefruit has 50% less sugar than mango - mango has 13.7g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Mango and grapefruit contain similar amounts of protein - mango has 0.82g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both mango and grapefruit are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both mango and grapefruit are high in Vitamin C. Mango has 17% more Vitamin C than grapefruit - mango has 36.4mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Mango and grapefruit contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Mango and grapefruit contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Mango and grapefruit contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Mango has more niacin, Vitamin B6 and folate. Both grapefruit and mango contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Grapefruit | Mango | |
|---|---|---|
| Thiamin | 0.043 MG | 0.028 MG |
| Riboflavin | 0.031 MG | 0.038 MG |
| Niacin | 0.204 MG | 0.669 MG |
| Pantothenic acid | 0.262 MG | 0.197 MG |
| Vitamin B6 | 0.053 MG | 0.119 MG |
| Folate | 13 UG | 43 UG |
Minerals
calcium
Grapefruit has 100% more calcium than mango - mango has 11mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Mango and grapefruit contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Mango and grapefruit contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and mango contain small amounts of kaempferol and myricetin.
| Grapefruit | Mango | |
|---|---|---|
| luteolin | 0.6 mg | 0.02 mg |
| kaempferol | 0.01 mg | 0.05 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.33 mg | ~ |
| apigenin | ~ | 0.01 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, grapefruit has more lycopene than mango per 100 grams, however, mango contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and mango contain significant amounts of beta-carotene.
| Grapefruit | Mango | |
|---|---|---|
| beta-carotene | 686 UG | 640 UG |
| alpha-carotene | 3 UG | 9 UG |
| lycopene | 1419 UG | 3 UG |
| lutein + zeaxanthin | 5 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Mango | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.051 G |
| Total | 0.008 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and mango contain small amounts of linoleic acid.
| Grapefruit | Mango | |
|---|---|---|
| linoleic acid | 0.029 G | 0.019 G |
| Total | 0.029 G | 0.019 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Mango (Mangos, raw) .
Grapefruit g
()
|
Daily Values (%) |
Mango g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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 % | |
| 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% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Mango and grapefruit contain similar amounts of calories - mango has 60 calories in 100g and grapefruit has 42 calories.
Does mango or grapefruit have more carbohydrates?
By weight, mango and grapefruit contain similar amounts of carbs - mango has 15g of carbs for 100g and grapefruit has 10.7g of carbohydrates.