Lemon vs. Mango
Nutrition comparison of Lemon and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and mango:
- Both lemon and mango are high in Vitamin C.
- Lemon has 4.4 times less sugar than mango.
- Lemon has 52% less calories than mango.
- Lemon is a great source of dietary fiber.
- Mango has more niacin and folate.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon has 52% less calories than mango - lemon has 29 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, lemon is heavier in protein, lighter in carbs and similar to mango for fat. Lemon has a macronutrient ratio of 10:84:6 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Mango | |
|---|---|---|
| Protein | 10% | 5% |
| Carbohydrates | 84% | 90% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and mango contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has 75% more dietary fiber than mango - lemon has 2.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Lemon has 4.4 times less sugar than mango - lemon has 2.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Lemon and mango contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both lemon and mango are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both lemon and mango are high in Vitamin C. Lemon has 46% more Vitamin C than mango - lemon has 53mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Lemon and mango contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and lemon contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Mango has more niacin and folate. Both lemon and mango contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Lemon | Mango | |
|---|---|---|
| Thiamin | 0.04 MG | 0.028 MG |
| Riboflavin | 0.02 MG | 0.038 MG |
| Niacin | 0.1 MG | 0.669 MG |
| Pantothenic acid | 0.19 MG | 0.197 MG |
| Vitamin B6 | 0.08 MG | 0.119 MG |
| Folate | 11 UG | 43 UG |
Minerals
calcium
Lemon has 136% more calcium than mango - lemon has 26mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Lemon has 275% more iron than mango - lemon has 0.6mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Lemon and mango contain similar amounts of potassium - lemon has 138mg 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, both lemon and mango contain small amounts of kaempferol.
| Lemon | Mango | |
|---|---|---|
| luteolin | 1.9 mg | 0.02 mg |
| kaempferol | 0.03 mg | 0.05 mg |
| myricetin | 0.5 mg | 0.06 mg |
| Quercetin | 1.14 mg | ~ |
| apigenin | ~ | 0.01 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 lemon and mango contain small amounts of alpha-carotene.
| Lemon | Mango | |
|---|---|---|
| beta-carotene | 3 UG | 640 UG |
| alpha-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | 11 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon and mango contain significant amounts of alpha linoleic acid (ALA).
| Lemon | Mango | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.051 G |
| Total | 0.026 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, lemon has more linoleic acid than mango per 100 grams.
| Lemon | Mango | |
|---|---|---|
| linoleic acid | 0.063 G | 0.019 G |
| Total | 0.063 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.
Lemon 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 lemon or mango contain more calories in 100 grams?Lemon has 50% less calories than mango - lemon has 29 calories in 100g and mango has 60 calories.
Does lemon or mango have more carbohydrates?
By weight, lemon and mango contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and mango has 15g of carbohydrates.