Cherries vs. Mango
Nutrition comparison of Cherries and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and mango:
- Cherry is a great source of dietary fiber and potassium.
- Mango has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than mango.
- Mango has more niacin, Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and cherries contain similar amounts of calories - mango has 60 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is similar to mango for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Mango | |
|---|---|---|
| Protein | 6% | 5% |
| Carbohydrates | 91% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and cherries contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 31% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Mango and cherries contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Mango and cherries contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both mango and cherries are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 420% more Vitamin C than cherry - mango has 36.4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than cherry - mango has 54ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Mango and cherries contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Mango and cherries contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Mango has more niacin, Vitamin B6 and folate. Both cherries and mango contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Cherries | Mango | |
|---|---|---|
| Thiamin | 0.027 MG | 0.028 MG |
| Riboflavin | 0.033 MG | 0.038 MG |
| Niacin | 0.154 MG | 0.669 MG |
| Pantothenic acid | 0.199 MG | 0.197 MG |
| Vitamin B6 | 0.049 MG | 0.119 MG |
| Folate | 4 UG | 43 UG |
Minerals
calcium
Mango and cherries contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Mango and cherries contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 32% more potassium than mango - mango has 168mg of potassium per 100 grams and cherry has 222mg 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 cherries and mango contain small amounts of myricetin.
| Cherries | Mango | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.05 mg |
| myricetin | 0.05 mg | 0.06 mg |
| Quercetin | 2.29 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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 has more beta-carotene than cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than mango per 100 grams.
| Cherries | Mango | |
|---|---|---|
| beta-carotene | 38 UG | 640 UG |
| lutein + zeaxanthin | 85 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and mango contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Mango | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.051 G |
| Total | 0.026 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and mango contain small amounts of linoleic acid.
| Cherries | Mango | |
|---|---|---|
| linoleic acid | 0.027 G | 0.019 G |
| Total | 0.027 G | 0.019 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.
Cherries 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 cherries contain more calories in 100 grams?Mango and cherries contain similar amounts of calories - mango has 60 calories in 100g and cherry has 63 calories.
Does mango or cherries have more carbohydrates?
By weight, mango and cherries contain similar amounts of carbs - mango has 15g of carbs for 100g and cherry has 16g of carbohydrates.