Grapefruit vs. Mango Juice
Nutrition comparison of Grapefruit and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and mango juice:
- Both mango juice and grapefruit are high in Vitamin C.
- Grapefruit has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and grapefruit contain similar amounts of calories - mango juice has 51 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in protein, lighter in carbs and similar to mango juice for fat. Grapefruit has a macronutrient ratio of 7:91:3 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Mango Juice | |
|---|---|---|
| Protein | 7% | 1% |
| Carbohydrates | 91% | 98% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and grapefruit contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has 433% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Grapefruit has 45% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Mango juice and grapefruit contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both mango juice and grapefruit are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both mango juice and grapefruit are high in Vitamin C. Grapefruit has 105% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 66% more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Mango juice and grapefruit contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Mango juice and grapefruit contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both grapefruit and mango juice contain significant amounts of niacin and folate.
| Grapefruit | Mango Juice | |
|---|---|---|
| Thiamin | 0.043 MG | 0.003 MG |
| Riboflavin | 0.031 MG | 0.003 MG |
| Niacin | 0.204 MG | 0.08 MG |
| Pantothenic acid | 0.262 MG | 0.07 MG |
| Vitamin B6 | 0.053 MG | 0.015 MG |
| Folate | 13 UG | 7 UG |
Minerals
calcium
Mango juice and grapefruit contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Mango juice and grapefruit contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Grapefruit has 463% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and grapefruit has 135mg 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, both grapefruit and mango juice contain significant amounts of beta-carotene.
| Grapefruit | Mango Juice | |
|---|---|---|
| beta-carotene | 686 UG | 402 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and mango juice contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.008 G |
| Total | 0.008 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and mango juice contain small amounts of linoleic acid.
| Grapefruit | Mango Juice | |
|---|---|---|
| linoleic acid | 0.029 G | 0.003 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Mango Juice (Mango nectar, canned) .
Grapefruit g
()
|
Daily Values (%) |
Mango Juice 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 % |
|
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 % |
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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% |
|
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 % |
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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 grapefruit contain more calories in 100 grams?Mango juice and grapefruit contain similar amounts of calories - mango juice has 51 calories in 100g and grapefruit has 42 calories.
Does mango juice or grapefruit have more carbohydrates?
By weight, mango juice and grapefruit contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.