Mango vs. Beets
Nutrition comparison of Mango and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and beets:
- Beet has 51% less sugar than mango.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Mango has more niacin, however, beet contains more folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and mango contain similar amounts of calories - beet has 43 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to beets for fat. Mango has a macronutrient ratio of 5:90:5 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Beets | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 90% | 83% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and mango contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 75% more dietary fiber than mango - beet has 2.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Beet has 51% less sugar than mango - beet has 6.8g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Beets and mango contain similar amounts of protein - beet has 1.6g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both beets and mango are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 643% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 26 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Beets and mango contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Beets and mango contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more niacin, however, beet contains more folate. Both mango and beets contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Mango | Beets | |
|---|---|---|
| Thiamin | 0.028 MG | 0.031 MG |
| Riboflavin | 0.038 MG | 0.04 MG |
| Niacin | 0.669 MG | 0.334 MG |
| Pantothenic acid | 0.197 MG | 0.155 MG |
| Vitamin B6 | 0.119 MG | 0.067 MG |
| Folate | 43 UG | 109 UG |
Minerals
calcium
Beets and mango contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Beet has 400% more iron than mango - beet has 0.8mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Beet is an excellent source of potassium and it has 93% more potassium than mango - beet has 325mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Beets | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.37 mg |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 0.13 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,
| Mango | Beets | |
|---|---|---|
| beta-carotene | 640 UG | 20 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 beet per 100 grams.
| Mango | Beets | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.005 G |
| Total | 0.051 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than mango per 100 grams.
| Mango | Beets | |
|---|---|---|
| linoleic acid | 0.019 G | 0.055 G |
| Total | 0.019 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.
Mango g
()
|
Daily Values (%) |
Beets 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 beets or mango contain more calories in 100 grams?Beets and mango contain similar amounts of calories - beet has 43 calories in 100g and mango has 60 calories.
Does beets or mango have more carbohydrates?
By weight, beets and mango contain similar amounts of carbs - beet has 9.6g of carbs for 100g and mango has 15g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
Does beets or mango contain more potassium?
Beet is a rich source of potassium and it has 90% more potassium than mango - beet has 325mg of potassium in 100 grams and mango has 168mg of potassium.