Mango vs. Serrano Pepper
Nutrition comparison of Mango and Serrano Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
serrano pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and serrano pepper:
- Both serrano pepper and mango are high in Vitamin C.
- Serrano pepper has 55% less carbohydrates than mango.
- Serrano pepper has 72% less sugar than mango.
- Serrano pepper has more riboflavin, niacin and Vitamin B6.
- Serrano pepper is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Serrano pepper has 47% less calories than mango - serrano pepper has 32 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to serrano pepper per calorie. Mango has a macronutrient ratio of 5:90:5 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Serrano Pepper | |
|---|---|---|
| Protein | 5% | 18% |
| Carbohydrates | 90% | 71% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Serrano pepper has 55% less carbohydrates than mango - serrano pepper has 6.7g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in serrano pepper are made of 51% sugar and 49% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Serrano pepper is an excellent source of dietary fiber and it has 131% more dietary fiber than mango - serrano pepper has 3.7g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Serrano pepper has 72% less sugar than mango - serrano pepper has 3.8g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Serrano pepper and mango contain similar amounts of protein - serrano pepper has 1.7g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both serrano pepper and mango are low in saturated fat - serrano pepper has 0.06g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both serrano pepper and mango are high in Vitamin C. Serrano pepper has 23% more Vitamin C than mango - serrano pepper has 44.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Serrano pepper and mango contain similar amounts of Vitamin A - serrano pepper has 47ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Serrano pepper and mango contain similar amounts of Vitamin E - serrano pepper has 0.69mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Serrano pepper and mango contain similar amounts of Vitamin K - serrano pepper has 11.8ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Serrano pepper has more riboflavin, niacin and Vitamin B6. Both mango and serrano pepper contain significant amounts of thiamin, pantothenic acid and folate.
| Mango | Serrano Pepper | |
|---|---|---|
| Thiamin | 0.028 MG | 0.054 MG |
| Riboflavin | 0.038 MG | 0.081 MG |
| Niacin | 0.669 MG | 1.537 MG |
| Pantothenic acid | 0.197 MG | 0.2 MG |
| Vitamin B6 | 0.119 MG | 0.505 MG |
| Folate | 43 UG | 23 UG |
Minerals
calcium
Serrano pepper and mango contain similar amounts of calcium - serrano pepper has 11mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Serrano pepper has 438% more iron than mango - serrano pepper has 0.86mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Serrano pepper is an excellent source of potassium and it has 82% more potassium than mango - serrano pepper has 305mg 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,
| Mango | Serrano Pepper | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 4.14 mg |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 15.98 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 mango and serrano pepper contain significant amounts of beta-carotene.
| Mango | Serrano Pepper | |
|---|---|---|
| beta-carotene | 640 UG | 534 UG |
| alpha-carotene | 9 UG | 18 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 544 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.
| Mango | Serrano Pepper | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.006 G |
| Total | 0.051 G | 0.006 G |
omega 6s
Comparing omega-6 fatty acids, serrano pepper has more linoleic acid than mango per 100 grams.
| Mango | Serrano Pepper | |
|---|---|---|
| linoleic acid | 0.019 G | 0.216 G |
| Total | 0.019 G | 0.216 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 Serrano Pepper (Peppers, serrano, raw) .
Mango g
()
|
Daily Values (%) |
Serrano Pepper 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 serrano pepper or mango contain more calories in 100 grams?Serrano pepper has 50% less calories than mango - serrano pepper has 32 calories in 100g and mango has 60 calories.
Does serrano pepper or mango have more carbohydrates?
By weight, serrano pepper has 60% fewer carbohydrates than mango - serrano pepper has 6.7g of carbs for 100g and mango has 15g of carbohydrates. the carbs in serrano pepper are made of 50% sugar and 50% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
Does serrano pepper or mango contain more potassium?
Serrano pepper is a rich source of potassium and it has 80% more potassium than mango - serrano pepper has 305mg of potassium in 100 grams and mango has 168mg of potassium.