Mango vs. Orange Juice

Nutrition comparison of Mango and Orange Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mango versus orange juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mango and orange juice:

  • Both orange juice and mango are high in Vitamin C.
  • Mango has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than mango.
  • Mango has signficantly more dietary fiber than orange juice.
  • Orange juice has more thiamin, however, mango contains more Vitamin B6.
Detailed nutritional comparison of mango and orange juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango (Mangos, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Orange Juice src

Calories and Carbs

calories

Orange juice and mango contain similar amounts of calories - orange juice has 45 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is similar to orange juice for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Orange Juice
Protein 5% 6%
Carbohydrates 90% 90%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Orange juice and mango contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and mango has 15g of carbohydrates.

dietary fiber

Mango has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

Orange juice has 39% less sugar than mango - orange juice has 8.4g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Orange juice and mango contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both orange juice and mango are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Both orange juice and mango are high in Vitamin C. Orange juice has 37% more Vitamin C than mango - orange juice has 50mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 440% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Orange juice and mango contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Orange juice and mango contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

Orange juice has more thiamin, however, mango contains more Vitamin B6. Both mango and orange juice contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Mango Orange Juice
Thiamin 0.028 MG 0.09 MG
Riboflavin 0.038 MG 0.03 MG
Niacin 0.669 MG 0.4 MG
Pantothenic acid 0.197 MG 0.19 MG
Vitamin B6 0.119 MG 0.04 MG
Folate 43 UG 30 UG

Minerals

calcium

Orange juice and mango contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Orange juice and mango contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Orange juice and mango contain similar amounts of potassium - orange juice has 200mg 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 mango and orange juice contain small amounts of myricetin.

Mango Orange Juice
apigenin 0.01 mg ~
luteolin 0.02 mg ~
kaempferol 0.05 mg ~
myricetin 0.06 mg 0.05 mg
Quercetin ~ 0.25 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than mango per 100 grams. Both mango and orange juice contain small amounts of alpha-carotene.

Mango Orange Juice
beta-carotene 640 UG 33 UG
alpha-carotene 9 UG 6 UG
lycopene 3 UG ~
lutein + zeaxanthin 23 UG 115 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than orange juice per 100 grams.

Mango Orange Juice
alpha linoleic acid 0.051 G 0.011 G
Total 0.051 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, both mango and orange juice contain small amounts of linoleic acid.

Mango Orange Juice
linoleic acid 0.019 G 0.029 G
Total 0.019 G 0.029 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: Mango (Mangos, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

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G Starch G
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FAQ

Does orange juice or mango contain more calories in 100 grams?
Orange juice and mango contain similar amounts of calories - orange juice has 45 calories in 100g and mango has 60 calories.

Does orange juice or mango have more carbohydrates?
By weight, orange juice and mango contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and mango has 15g of carbohydrates.