Mango vs. Raisins
Nutrition comparison of Mango and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and raisins:
- Mango is an excellent source of Vitamin C.
- Raisin has more thiamin and riboflavin, however, mango contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and mango has 80% less calories than raisin - raisin has 296 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in carbs, heavier in fat and similar to raisins for protein. Mango has a macronutrient ratio of 5:90:5 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Raisins | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 90% | 96% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and mango has 81% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 325% more dietary fiber than mango - raisin has 6.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Raisin has less sugar than mango - mango has 13.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 207% more protein than mango - raisin has 2.5g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both raisins and mango are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 574% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than raisin - mango has 54ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than raisin - mango has 0.9mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Mango and raisins contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and riboflavin, however, mango contains more pantothenic acid and folate. Both mango and raisins contain significant amounts of niacin and Vitamin B6.
| Mango | Raisins | |
|---|---|---|
| Thiamin | 0.028 MG | 0.112 MG |
| Riboflavin | 0.038 MG | 0.182 MG |
| Niacin | 0.669 MG | 1.114 MG |
| Pantothenic acid | 0.197 MG | 0.045 MG |
| Vitamin B6 | 0.119 MG | 0.188 MG |
| Folate | 43 UG | 3 UG |
Minerals
calcium
Raisin has 155% more calcium than mango - raisin has 28mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Raisin is a great source of iron and it has 15 times more iron than mango - raisin has 2.6mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Raisin is an excellent source of potassium and it has 391% more potassium than mango - raisin has 825mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and raisins contain significant amounts of alpha linoleic acid (ALA).
| Mango | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.037 G |
| Total | 0.051 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than mango per 100 grams.
| Mango | Raisins | |
|---|---|---|
| linoleic acid | 0.019 G | 0.122 G |
| Total | 0.019 G | 0.122 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango or Raisins .
Mango g
()
|
Daily Values (%) |
Raisins 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 raisins or mango contain more calories in 100 grams?Raisin is high in calories and mango has 80% less calories than raisin - raisin has 296 calories in 100g and mango has 60 calories.
Does raisins or mango have more carbohydrates?
By weight, raisin is high in carbohydrates and mango has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and mango has 15g of carbohydrates.
Does raisins or mango contain more potassium?
Raisin is a rich source of potassium and it has 390% more potassium than mango - raisin has 825mg of potassium in 100 grams and mango has 168mg of potassium.