Grapes vs. Mango
Nutrition comparison of Grapes and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and mango:
- Mango has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than mango.
- Mango has more niacin, pantothenic acid and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and grapes contain similar amounts of calories - mango has 60 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to mango for protein and fat. Grapes has a macronutrient ratio of 4:95:2 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Mango | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and grapes contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Mango has 78% more dietary fiber than grape - mango has 1.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Mango and grapes contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Mango and grapes contain similar amounts of protein - mango has 0.82g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both mango and grapes are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 10 times more Vitamin C than grape - mango has 36.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than grape - mango has 54ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Mango and grapes contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Mango and grapes contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Mango has more niacin, pantothenic acid and folate. Both grapes and mango contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Mango | |
|---|---|---|
| Thiamin | 0.069 MG | 0.028 MG |
| Riboflavin | 0.07 MG | 0.038 MG |
| Niacin | 0.188 MG | 0.669 MG |
| Pantothenic acid | 0.05 MG | 0.197 MG |
| Vitamin B6 | 0.086 MG | 0.119 MG |
| Folate | 2 UG | 43 UG |
Minerals
calcium
Mango and grapes contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Mango and grapes contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Mango and grapes contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and grape has 191mg 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, mango has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than mango per 100 grams. Both grapes and mango contain small amounts of alpha-carotene.
| Grapes | Mango | |
|---|---|---|
| beta-carotene | 39 UG | 640 UG |
| alpha-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | 72 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Mango | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.051 G |
| Total | 0.011 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and mango contain small amounts of linoleic acid.
| Grapes | Mango | |
|---|---|---|
| linoleic acid | 0.037 G | 0.019 G |
| Total | 0.037 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.
Grapes 151g
(
cup
)
|
Daily Values (%) |
Mango 165g
(
cup pieces
)
|
|||||
|---|---|---|---|---|---|---|---|
| 104KCAL 5% |
|
5% | calories | 5% |
|
99KCAL 5% | |
| 27G 11% |
|
8% | carbohydrates | 5% |
|
25G 10% | |
| 1.4G 5% |
|
5% | dietary fiber | 86% |
|
2.6G 11% | |
| 23G | 5% | sugar | 5% | 23G | |||
| 0.24G 0.4% |
|
5% | total fat | 162% |
|
0.63G 1% | |
| 0.08G 1% |
|
5% | saturated fat | 87% |
|
0.15G 1% | |
| 0.01G | 5% | monounsaturated fat | >999% | 0.23G | |||
| 0.07G | 5% | polyunsaturated fat | 71% | 0.12G | |||
| 3MG 0.2% |
|
76% | sodium | 5% |
|
1.7MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 4.5UG 1% |
|
5% | Vitamin A | >999% |
|
89UG 13% | |
| 4.8MG 6% |
|
5% | Vitamin C | >999% |
|
60MG 80% | |
| 15MG 2% |
|
5% | calcium | 20% |
|
18MG 2% | |
| 0.54MG 3% |
|
108% | iron | 5% |
|
0.26MG 2% | |
| 11MG 3% |
|
5% | magnesium | 55% |
|
17MG 5% | |
| 288MG 13% |
|
4% | potassium | 5% |
|
277MG 12% | |
| 0.1MG 10% |
|
100% | thiamin (Vit B1) | 5% |
|
0.05MG 4% | |
| 0.11MG 10% |
|
83% | riboflavin (Vit B2) | 5% |
|
0.06MG 6% | |
| 0.28MG 2% |
|
5% | niacin (Vit B3) | 293% |
|
1.1MG 8% | |
| 0.13MG 10% |
|
5% | Vitamin B6 | 54% |
|
0.2MG 15% | |
| 0.08MG 2% |
|
5% | pantothenic acid (Vit B5) | 312% |
|
0.33MG 7% | |
| 3UG 1% |
|
5% | folate (Vit B9) | >999% |
|
71UG 18% | |
| 0.29MG 2% |
|
5% | Vitamin E | 417% |
|
1.5MG 10% | |
| 22UG 25% |
|
219% | Vitamin K | 5% |
|
6.9UG 8% | |
| 1.1G 2% |
|
5% | protein | 27% |
|
1.4G 3% | |
| 8.5MG 2% |
|
5% | choline | 53% |
|
13MG 3% | |
| 0.19MG 16% |
|
6% | copper | 5% |
|
0.18MG 15% | |
| 12UG 0.4% |
|
>999% | fluoride | 5% |
|
||
| 0.11MG 6% |
|
10% | manganese | 5% |
|
0.1MG 6% | |
| 30MG 4% |
|
30% | phosphorus | 5% |
|
23MG 3% | |
| 0.15UG 0.3% |
|
5% | selenium | 560% |
|
0.99UG 2% | |
| 0.11MG 1% |
|
5% | zinc | 36% |
|
0.15MG 2% | |
| 122G | 5% | Water | 13% | 138G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does mango or grapes contain more calories in 100 grams?Mango and grapes contain similar amounts of calories - mango has 60 calories in 100g and grape has 69 calories.
Does mango or grapes have more carbohydrates?
By weight, mango and grapes contain similar amounts of carbs - mango has 15g of carbs for 100g and grape has 18.1g of carbohydrates.