Mango vs. Nectarine
Nutrition comparison of Mango and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and nectarine:
- Mango has more Vitamin B6 and folate.
- Mango has more beta-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and nectarine contain similar amounts of calories - mango has 60 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to nectarine for fat. Mango has a macronutrient ratio of 5:90:5 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Nectarine | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 90% | 85% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and nectarine contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Mango and nectarine contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Nectarine has 42% less sugar than mango - mango has 13.7g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Mango and nectarine contain similar amounts of protein - mango has 0.82g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both mango and nectarine are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 574% more Vitamin C than nectarine - mango has 36.4mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Mango has 218% more Vitamin A than nectarine - mango has 54ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Mango and nectarine contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Mango and nectarine contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6 and folate. Both mango and nectarine contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Mango | Nectarine | |
|---|---|---|
| Thiamin | 0.028 MG | 0.034 MG |
| Riboflavin | 0.038 MG | 0.027 MG |
| Niacin | 0.669 MG | 1.125 MG |
| Pantothenic acid | 0.197 MG | 0.185 MG |
| Vitamin B6 | 0.119 MG | 0.025 MG |
| Folate | 43 UG | 5 UG |
Minerals
calcium
Mango and nectarine contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Mango and nectarine contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Mango and nectarine contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and nectarine has 201mg 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 | Nectarine | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 0.69 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 nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than mango per 100 grams.
| Mango | Nectarine | |
|---|---|---|
| beta-carotene | 640 UG | 150 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Mango | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.002 G |
| Total | 0.051 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than mango per 100 grams.
| Mango | Nectarine | |
|---|---|---|
| linoleic acid | 0.019 G | 0.111 G |
| Total | 0.019 G | 0.111 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 (%) |
Nectarine 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 nectarine contain more calories in 100 grams?Mango and nectarine contain similar amounts of calories - mango has 60 calories in 100g and nectarine has 44 calories.
Does mango or nectarine have more carbohydrates?
By weight, mango and nectarine contain similar amounts of carbs - mango has 15g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.