Mango vs. Onion
Nutrition comparison of Mango and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and onion:
- Mango has more niacin and folate.
- Mango is an excellent source of Vitamin C.
- Onion has 69% less sugar than mango.
USDA sources for nutritional information: Mango (Mangos, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and onion contain similar amounts of calories - mango has 60 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, mango is lighter in protein and similar to onion for carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Onion | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 90% | 87% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and onion contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Mango and onion contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Onion has 69% less sugar than mango - mango has 13.7g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Mango and onion contain similar amounts of protein - mango has 0.82g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both mango and onion are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 392% more Vitamin C than onion - mango has 36.4mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than onion - mango has 54ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Mango and onion contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Mango and onion contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Mango has more niacin and folate. Both mango and onion contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Mango | Onion | |
|---|---|---|
| Thiamin | 0.028 MG | 0.046 MG |
| Riboflavin | 0.038 MG | 0.027 MG |
| Niacin | 0.669 MG | 0.116 MG |
| Pantothenic acid | 0.197 MG | 0.123 MG |
| Vitamin B6 | 0.119 MG | 0.12 MG |
| Folate | 43 UG | 19 UG |
Minerals
calcium
Onion has 109% more calcium than mango - mango has 11mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Mango and onion contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Mango and onion contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and onion has 146mg 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 mango and onion contain small amounts of apigenin, luteolin and myricetin.
| Mango | Onion | |
|---|---|---|
| apigenin | 0.01 mg | 0.01 mg |
| luteolin | 0.02 mg | 0.02 mg |
| kaempferol | 0.05 mg | 0.65 mg |
| myricetin | 0.06 mg | 0.03 mg |
| isorhamnetin | ~ | 5.01 mg |
| Quercetin | ~ | 20.3 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 | Onion | |
|---|---|---|
| beta-carotene | 640 UG | 1 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than onion per 100 grams.
| Mango | Onion | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.004 G |
| Total | 0.051 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both mango and onion contain small amounts of linoleic acid.
| Mango | Onion | |
|---|---|---|
| linoleic acid | 0.019 G | 0.013 G |
| Total | 0.019 G | 0.013 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 (%) |
Onion 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 onion contain more calories in 100 grams?Mango and onion contain similar amounts of calories - mango has 60 calories in 100g and onion has 40 calories.
Does mango or onion have more carbohydrates?
By weight, mango and onion contain similar amounts of carbs - mango has 15g of carbs for 100g and onion has 9.3g of carbohydrates.