Apple vs. Mango
Nutrition comparison of Apple and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and mango:
- Apple is a great source of dietary fiber.
- Mango has more niacin, pantothenic acid, Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and apple contain similar amounts of calories - mango has 60 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is heavier in carbs and similar to mango for protein and fat. Apple has a macronutrient ratio of 2:95:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Mango | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 95% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and apple contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 50% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Mango and apple contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Mango and apple contain similar amounts of protein - mango has 0.82g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both mango and apple are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 691% more Vitamin C than apple - mango has 36.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than apple - mango has 54ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Mango and apple contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Mango and apple contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Mango has more niacin, pantothenic acid, Vitamin B6 and folate. Both apple and mango contain significant amounts of thiamin and riboflavin.
| Apple | Mango | |
|---|---|---|
| Thiamin | 0.017 MG | 0.028 MG |
| Riboflavin | 0.026 MG | 0.038 MG |
| Niacin | 0.091 MG | 0.669 MG |
| Pantothenic acid | 0.061 MG | 0.197 MG |
| Vitamin B6 | 0.041 MG | 0.119 MG |
| Folate | 3 UG | 43 UG |
Minerals
calcium
Mango and apple contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Mango and apple contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Mango has 57% more potassium than apple - mango has 168mg of potassium per 100 grams and apple has 107mg 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, both apple and mango contain small amounts of luteolin and kaempferol.
| Apple | Mango | |
|---|---|---|
| luteolin | 0.12 mg | 0.02 mg |
| kaempferol | 0.14 mg | 0.05 mg |
| Quercetin | 4.01 mg | ~ |
| apigenin | ~ | 0.01 mg |
| myricetin | ~ | 0.06 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 apple and mango contain significant amounts of lutein + zeaxanthin.
| Apple | Mango | |
|---|---|---|
| beta-carotene | 27 UG | 640 UG |
| lutein + zeaxanthin | 29 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Mango | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.051 G |
| Total | 0.009 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both apple and mango contain small amounts of linoleic acid.
| Apple | Mango | |
|---|---|---|
| linoleic acid | 0.043 G | 0.019 G |
| Total | 0.043 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apple or Mango .
Apple g
()
|
Daily Values (%) |
Mango 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 or apple contain more calories in 100 grams?Mango and apple contain similar amounts of calories - mango has 60 calories in 100g and apple has 52 calories.
Does mango or apple have more carbohydrates?
By weight, mango and apple contain similar amounts of carbs - mango has 15g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.