Mango Juice vs. Onion
Nutrition comparison of Mango Juice and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and onion:
- Mango juice is a great source of Vitamin C.
- Onion has 66% less sugar than mango juice.
- Onion has more thiamin, riboflavin, Vitamin B6 and folate.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and onion contain similar amounts of calories - mango juice has 51 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and similar to onion for fat. Mango juice has a macronutrient ratio of 1:98:1 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Onion | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 98% | 87% |
| Fat | 1% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and onion contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Onion has 467% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Onion has 66% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Mango juice and onion contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both mango juice and onion are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 105% more Vitamin C than onion - mango juice has 15.2mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than onion - mango juice has 35ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Mango juice and onion contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Mango juice and onion contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Onion has more thiamin, riboflavin, Vitamin B6 and folate. Both mango juice and onion contain significant amounts of niacin and pantothenic acid.
| Mango Juice | Onion | |
|---|---|---|
| Thiamin | 0.003 MG | 0.046 MG |
| Riboflavin | 0.003 MG | 0.027 MG |
| Niacin | 0.08 MG | 0.116 MG |
| Pantothenic acid | 0.07 MG | 0.123 MG |
| Vitamin B6 | 0.015 MG | 0.12 MG |
| Folate | 7 UG | 19 UG |
Minerals
calcium
Mango juice and onion contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Mango juice and onion contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Onion has 508% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and onion contain small amounts of alpha linoleic acid (ALA).
| Mango Juice | Onion | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.004 G |
| Total | 0.008 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and onion contain small amounts of linoleic acid.
| Mango Juice | Onion | |
|---|---|---|
| linoleic acid | 0.003 G | 0.013 G |
| Total | 0.003 G | 0.013 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 Onion (Onions, raw) .
Mango Juice g
()
|
Daily Values (%) |
Onion 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 onion contain more calories in 100 grams?Mango juice and onion contain similar amounts of calories - mango juice has 51 calories in 100g and onion has 40 calories.
Does mango juice or onion have more carbohydrates?
By weight, mango juice and onion contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and onion has 9.3g of carbohydrates.