Mango Juice vs. Kale
Nutrition comparison of Mango Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and kale:
- Both mango juice and kale are high in Vitamin C.
- Kale has 11.5 times less sugar than mango juice.
- Kale has 66% less carbohydrates than mango juice.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and kale contain similar amounts of calories - mango juice has 51 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, mango juice is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Kale | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | 98% | 41% |
| Fat | 1% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 66% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 12 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 11.5 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 25 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both mango juice and kale are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Both mango juice and kale are high in Vitamin C. Kale has 514% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 589% more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Mango juice and kale contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 486 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Kale | |
|---|---|---|
| Thiamin | 0.003 MG | 0.113 MG |
| Riboflavin | 0.003 MG | 0.347 MG |
| Niacin | 0.08 MG | 1.18 MG |
| Pantothenic acid | 0.07 MG | 0.37 MG |
| Vitamin B6 | 0.015 MG | 0.147 MG |
| Folate | 7 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 13 times more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 344% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 402 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Kale | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.378 G |
| Total | 0.008 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Kale | |
|---|---|---|
| linoleic acid | 0.003 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.003 G | 0.294 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: Mango Juice (Mango nectar, canned) and Kale (Kale, raw) .
Mango Juice g
()
|
Daily Values (%) |
Kale 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 juice or kale contain more calories in 100 grams?Mango juice and kale contain similar amounts of calories - mango juice has 51 calories in 100g and kale has 35 calories.
Does mango juice or kale have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does mango juice or kale contain more calcium?
Kale is a rich source of calcium and it has 13 times more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and kale has 254mg of calcium.
Does mango juice or kale contain more potassium?
Kale is a rich source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and kale has 348mg of potassium.