Mango vs. Tomato
Nutrition comparison of Mango and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and tomato:
- Both mango and tomato are high in Vitamin C.
- Mango has more folate.
- Tomato has 4.1 times less sugar than mango.
- Tomato has 70% less calories than mango.
- Tomato has 74% less carbohydrates than mango.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 70% less calories than mango - mango has 60 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Mango has a macronutrient ratio of 5:90:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Tomato | |
|---|---|---|
| Protein | 5% | 17% |
| Carbohydrates | 90% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 74% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Mango has 33% more dietary fiber than tomato - mango has 1.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 4.1 times less sugar than mango - mango has 13.7g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Mango and tomato contain similar amounts of protein - mango has 0.82g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both mango and tomato are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both mango and tomato are high in Vitamin C. Mango has 166% more Vitamin C than tomato - mango has 36.4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Mango and tomato contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Mango and tomato contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Mango and tomato contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Mango has more folate. Both mango and tomato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mango | Tomato | |
|---|---|---|
| Thiamin | 0.028 MG | 0.037 MG |
| Riboflavin | 0.038 MG | 0.019 MG |
| Niacin | 0.669 MG | 0.594 MG |
| Pantothenic acid | 0.197 MG | 0.089 MG |
| Vitamin B6 | 0.119 MG | 0.08 MG |
| Folate | 43 UG | 15 UG |
Minerals
calcium
Mango and tomato contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Mango and tomato contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 41% more potassium than mango - mango has 168mg of potassium per 100 grams and tomato has 237mg 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 tomato contain small amounts of kaempferol and myricetin.
| Mango | Tomato | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 0.09 mg |
| myricetin | 0.06 mg | 0.13 mg |
| Quercetin | ~ | 0.58 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 tomato contain significant amounts of beta-carotene.
| Mango | Tomato | |
|---|---|---|
| beta-carotene | 640 UG | 449 UG |
| alpha-carotene | 9 UG | 101 UG |
| lycopene | 3 UG | 2573 UG |
| lutein + zeaxanthin | 23 UG | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Mango | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.003 G |
| Total | 0.051 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than mango per 100 grams.
| Mango | Tomato | |
|---|---|---|
| linoleic acid | 0.019 G | 0.08 G |
| Total | 0.019 G | 0.08 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 (%) |
Tomato 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 tomato contain more calories in 100 grams?Tomato has 70% less calories than mango - mango has 60 calories in 100g and tomato has 18 calories.
Does mango or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than mango - mango has 15g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.