Mango vs. Jalapeno
Nutrition comparison of Mango and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and jalapeno:
- Both jalapeno and mango are high in Vitamin C.
- Jalapeno has 52% less calories than mango.
- Jalapeno has 57% less carbohydrates than mango.
- Jalapeno has 70% less sugar than mango.
- Jalapeno has more Vitamin B6.
- Jalapeno is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jalapeno has 52% less calories than mango - jalapeno has 29 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to jalapeno per calorie. Mango has a macronutrient ratio of 5:90:5 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Jalapeno | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 90% | 80% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Jalapeno has 57% less carbohydrates than mango - jalapeno has 6.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in jalapeno are made of 60% sugar and 40% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Jalapeno is a great source of dietary fiber and it has 75% more dietary fiber than mango - jalapeno has 2.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Jalapeno has 70% less sugar than mango - jalapeno has 4.1g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Jalapeno and mango contain similar amounts of protein - jalapeno has 0.91g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both jalapeno and mango are low in saturated fat - jalapeno has 0.09g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both jalapeno and mango are high in Vitamin C. Jalapeno has 226% more Vitamin C than mango - jalapeno has 118.6mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Jalapeno and mango contain similar amounts of Vitamin A - jalapeno has 54ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Jalapeno has 298% more Vitamin E than mango - jalapeno has 3.6mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Jalapeno and mango contain similar amounts of Vitamin K - jalapeno has 18.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Jalapeno has more Vitamin B6. Both mango and jalapeno contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Mango | Jalapeno | |
|---|---|---|
| Thiamin | 0.028 MG | 0.04 MG |
| Riboflavin | 0.038 MG | 0.07 MG |
| Niacin | 0.669 MG | 1.28 MG |
| Pantothenic acid | 0.197 MG | 0.315 MG |
| Vitamin B6 | 0.119 MG | 0.419 MG |
| Folate | 43 UG | 27 UG |
Minerals
calcium
Jalapeno and mango contain similar amounts of calcium - jalapeno has 12mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Jalapeno and mango contain similar amounts of iron - jalapeno has 0.25mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Jalapeno is a great source of potassium and it has 48% more potassium than mango - jalapeno has 248mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Jalapeno | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 1.34 mg |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 5.07 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, both mango and jalapeno contain significant amounts of beta-carotene.
| Mango | Jalapeno | |
|---|---|---|
| beta-carotene | 640 UG | 561 UG |
| alpha-carotene | 9 UG | 67 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 861 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and jalapeno contain significant amounts of alpha linoleic acid (ALA).
| Mango | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.05 G |
| Total | 0.051 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, jalapeno has more linoleic acid than mango per 100 grams.
| Mango | Jalapeno | |
|---|---|---|
| linoleic acid | 0.019 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.019 G | 0.066 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.
Mango g
()
|
Daily Values (%) |
Jalapeno 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 jalapeno or mango contain more calories in 100 grams?Jalapeno has 50% less calories than mango - jalapeno has 29 calories in 100g and mango has 60 calories.
Does jalapeno or mango have more carbohydrates?
By weight, jalapeno has 60% fewer carbohydrates than mango - jalapeno has 6.5g of carbs for 100g and mango has 15g of carbohydrates. the carbs in jalapeno are made of 60% sugar and 40% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.