Lemon juice vs. Mango
Nutrition comparison of Lemon Juice and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon juice
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon juice and mango:
- Both lemon juice and mango are high in Vitamin C.
- Lemon juice has 4.4 times less sugar than mango.
- Lemon juice has 54% less carbohydrates than mango.
- Lemon juice has 63% less calories than mango.
- Mango has more riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Lemon juice (Lemon juice, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice has 63% less calories than mango - lemon juice has 22 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, lemon juice is similar to mango for protein, carbs and fat. Lemon juice has a macronutrient ratio of 5:88:7 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon juice | Mango | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 88% | 90% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice has 54% less carbohydrates than mango - lemon juice has 6.9g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Mango has 433% more dietary fiber than lemon juice - lemon juice has 0.3g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Lemon juice has 4.4 times less sugar than mango - lemon juice has 2.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Lemon juice and mango contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both lemon juice and mango are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both lemon juice and mango are high in Vitamin C. Lemon juice has a little more Vitamin C (6%) than mango by weight - lemon juice has 38.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than lemon juice - mango has 54ug of Vitamin A per 100 grams and lemon juice does not contain significant amounts.
Vitamin E
Lemon juice and mango contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and lemon juice contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Mango has more riboflavin, niacin, Vitamin B6 and folate. Both lemon juice and mango contain significant amounts of thiamin and pantothenic acid.
| Lemon juice | Mango | |
|---|---|---|
| Thiamin | 0.024 MG | 0.028 MG |
| Riboflavin | 0.015 MG | 0.038 MG |
| Niacin | 0.091 MG | 0.669 MG |
| Pantothenic acid | 0.131 MG | 0.197 MG |
| Vitamin B6 | 0.046 MG | 0.119 MG |
| Folate | 20 UG | 43 UG |
Minerals
calcium
Lemon juice and mango contain similar amounts of calcium - lemon juice has 6mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Lemon juice and mango contain similar amounts of iron - lemon juice has 0.08mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 63% more potassium than lemon juice - lemon juice has 103mg 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 juice and mango contain small amounts of myricetin.
| Lemon juice | Mango | |
|---|---|---|
| myricetin | 0.02 mg | 0.06 mg |
| Quercetin | 0.37 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.05 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 juice and mango contain significant amounts of lutein + zeaxanthin.
| Lemon juice | Mango | |
|---|---|---|
| beta-carotene | 1 UG | 640 UG |
| lutein + zeaxanthin | 15 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 lemon juice per 100 grams.
| Lemon juice | 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 lemon juice and mango contain small amounts of linoleic acid.
| Lemon juice | Mango | |
|---|---|---|
| linoleic acid | 0.012 G | 0.019 G |
| Total | 0.012 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.
Note: The specific food items compared are: Lemon juice (Lemon juice, raw) and Mango (Mangos, raw) .
Lemon juice 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 juice or mango contain more calories in 100 grams?Lemon juice has 60% less calories than mango - lemon juice has 22 calories in 100g and mango has 60 calories.
Does lemon juice or mango have more carbohydrates?
By weight, lemon juice has 50% fewer carbohydrates than mango - lemon juice has 6.9g of carbs for 100g and mango has 15g of carbohydrates.