Mango vs. Passion Fruit Juice
Nutrition comparison of Mango and Passion Fruit Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
passion fruit juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and passion fruit juice:
- Both mango and passion fruit juice are high in Vitamin C.
- Mango has more thiamin, pantothenic acid, Vitamin B6 and folate, however, passion fruit juice contains more riboflavin.
- Mango has signficantly more dietary fiber than passion fruit juice.
- Passion fruit juice is a great source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Passion Fruit Juice (Passion fruit juice, 100%) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and passion fruit juice contain similar amounts of calories - mango has 60 calories per 100 grams and passion fruit juice has 51 calories.
For macronutrient ratios, mango is lighter in carbs, heavier in fat and similar to passion fruit juice for protein. Mango has a macronutrient ratio of 5:90:5 and for passion fruit juice, 3:97:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Passion Fruit Juice | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 90% | 97% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and passion fruit juice contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and passion fruit juice has 13.6g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in passion fruit juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Mango has signficantly more dietary fiber than passion fruit juice - mango has 1.6g of dietary fiber per 100 grams and passion fruit juice has 0.2g of dietary fiber.
sugar
Mango and passion fruit juice contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and passion fruit juice has 13.4g of sugar.
Protein
protein
Mango and passion fruit juice contain similar amounts of protein - mango has 0.82g of protein per 100 grams and passion fruit juice has 0.39g of protein.
Fat
saturated fat
Both mango and passion fruit juice are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and passion fruit juice has 0g of saturated fat.
Vitamins
Vitamin C
Both mango and passion fruit juice are high in Vitamin C. Mango has 22% more Vitamin C than passion fruit juice - mango has 36.4mg of Vitamin C per 100 grams and passion fruit juice has 29.8mg of Vitamin C.
Vitamin A
Mango and passion fruit juice contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and passion fruit juice has 36ug of Vitamin A.
Vitamin E
Mango and passion fruit juice contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and passion fruit juice has 0.01mg of Vitamin E.
Vitamin K
Mango and passion fruit juice contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and passion fruit juice has 0.4ug of Vitamin K.
The B Vitamins
Mango has more thiamin, pantothenic acid, Vitamin B6 and folate, however, passion fruit juice contains more riboflavin. Both mango and passion fruit juice contain significant amounts of niacin.
| Mango | Passion Fruit Juice | |
|---|---|---|
| Thiamin | 0.028 MG | ~ |
| Riboflavin | 0.038 MG | 0.131 MG |
| Niacin | 0.669 MG | 1.46 MG |
| Pantothenic acid | 0.197 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.05 MG |
| Folate | 43 UG | 7 UG |
Minerals
calcium
Mango and passion fruit juice contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and passion fruit juice has 4mg of calcium.
iron
Mango and passion fruit juice contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and passion fruit juice has 0.24mg of iron.
potassium
Passion fruit juice is a great source of potassium and it has 65% more potassium than mango - mango has 168mg of potassium per 100 grams and passion fruit juice has 278mg 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, both mango and passion fruit juice contain significant amounts of beta-carotene.
| Mango | Passion Fruit Juice | |
|---|---|---|
| beta-carotene | 640 UG | 419 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango and passion fruit juice contain small amounts of linoleic acid.
| Mango | Passion Fruit 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 Passion Fruit Juice (Passion fruit juice, 100%) .
Mango g
()
|
Daily Values (%) |
Passion Fruit Juice 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 passion fruit juice contain more calories in 100 grams?Mango and passion fruit juice contain similar amounts of calories - mango has 60 calories in 100g and passion fruit juice has 51 calories.
Does mango or passion fruit juice have more carbohydrates?
By weight, mango and passion fruit juice contain similar amounts of carbs - mango has 15g of carbs for 100g and passion fruit juice has 13.6g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in passion fruit juice comprise of 100% sugar and 0% dietary fiber.