Mango vs. Mango Juice
Nutrition comparison of Mango and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and mango juice:
- Both mango juice and mango are high in Vitamin C.
- Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more potassium than mango juice.
USDA sources for nutritional information: Mango (Mangos, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and mango contain similar amounts of calories - mango juice has 51 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is heavier in protein, lighter in carbs and heavier in fat compared to mango juice per calorie. Mango has a macronutrient ratio of 5:90:5 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Mango Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 90% | 98% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and mango contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has 433% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Mango juice and mango contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Mango juice and mango contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both mango juice and mango are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both mango juice and mango are high in Vitamin C. Mango has 139% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango juice and mango contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Mango juice and mango contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango juice and mango contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Mango Juice | |
|---|---|---|
| Thiamin | 0.028 MG | 0.003 MG |
| Riboflavin | 0.038 MG | 0.003 MG |
| Niacin | 0.669 MG | 0.08 MG |
| Pantothenic acid | 0.197 MG | 0.07 MG |
| Vitamin B6 | 0.119 MG | 0.015 MG |
| Folate | 43 UG | 7 UG |
Minerals
calcium
Mango juice and mango contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Mango juice and mango contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has signficantly more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and mango has 168mg 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 and mango juice contain significant amounts of beta-carotene.
| Mango | Mango Juice | |
|---|---|---|
| beta-carotene | 640 UG | 402 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.008 G |
| Total | 0.051 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both mango and mango juice contain small amounts of linoleic acid.
| Mango | Mango Juice | |
|---|---|---|
| linoleic acid | 0.019 G | 0.003 G |
| Total | 0.019 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: Mango (Mangos, raw) and Mango Juice (Mango nectar, canned) .
Mango g
()
|
Daily Values (%) |
Mango Juice 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 mango contain more calories in 100 grams?Mango juice and mango contain similar amounts of calories - mango juice has 51 calories in 100g and mango has 60 calories.
Does mango juice or mango have more carbohydrates?
By weight, mango juice and mango contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.