Mango Juice vs. Broccoli
Nutrition comparison of Mango Juice and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and broccoli:
- Both mango juice and broccoli are high in Vitamin C.
- Broccoli has 6.3 times less sugar than mango juice.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and broccoli contain similar amounts of calories - mango juice has 51 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, mango juice is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Broccoli | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | 98% | 65% |
| Fat | 1% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 49% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 767% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 6.3 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 24 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both mango juice and broccoli are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both mango juice and broccoli are high in Vitamin C. Broccoli has 487% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Mango juice and broccoli contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Mango juice and broccoli contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 126 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Broccoli | |
|---|---|---|
| Thiamin | 0.003 MG | 0.071 MG |
| Riboflavin | 0.003 MG | 0.117 MG |
| Niacin | 0.08 MG | 0.639 MG |
| Pantothenic acid | 0.07 MG | 0.573 MG |
| Vitamin B6 | 0.015 MG | 0.175 MG |
| Folate | 7 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 176% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Mango juice and broccoli contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 12 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and broccoli has 316mg 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 mango juice and broccoli contain significant amounts of beta-carotene.
| Mango Juice | Broccoli | |
|---|---|---|
| beta-carotene | 402 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.0215 G |
| Total | 0.008 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and broccoli contain small amounts of linoleic acid.
| Mango Juice | Broccoli | |
|---|---|---|
| linoleic acid | 0.003 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.003 G | 0.055 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 Broccoli (Broccoli, raw) .
Mango Juice g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Mango juice and broccoli contain similar amounts of calories - mango juice has 51 calories in 100g and broccoli has 34 calories.
Does mango juice or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does mango juice or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 12 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and broccoli has 316mg of potassium.