Oatmeal vs. Mango Juice
Nutrition comparison of Oatmeal and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and mango juice:
- Mango juice has 78.2 times less saturated fat than oatmeal.
- Mango juice is a great source of Vitamin C.
- Oatmeal has 11.4 times less sugar than mango juice.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mango juice contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and mango juice has 86% less calories than oatmeal - mango juice has 51 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to mango juice per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Mango Juice | |
|---|---|---|
| Protein | 17% | 1% |
| Carbohydrates | 69% | 98% |
| Fat | 15% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and mango juice has 80% less carbohydrates than oatmeal - mango juice has 13.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 31 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 11.4 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 144 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Mango juice has 78.2 times less saturated fat than oatmeal - mango juice has 0.01g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than oatmeal - mango juice has 15.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Mango juice has more Vitamin A than oatmeal - mango juice has 35ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Mango juice and oatmeal contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Mango juice and oatmeal contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mango juice contains more pantothenic acid.
| Oatmeal | Mango Juice | |
|---|---|---|
| Thiamin | 0.73 MG | 0.003 MG |
| Riboflavin | 0.14 MG | 0.003 MG |
| Niacin | 0.78 MG | 0.08 MG |
| Pantothenic acid | ~ | 0.07 MG |
| Vitamin B6 | 0.12 MG | 0.015 MG |
| Folate | 32 UG | 7 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 206% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 10 times more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Mango Juice (Mango nectar, canned) .
Oatmeal g
()
|
Daily Values (%) |
Mango 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 juice or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and mango juice has 90% less calories than oatmeal - mango juice has 51 calories in 100g and oatmeal has 367 calories.
Does mango juice or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and mango juice has 80% fewer carbohydrates than oatmeal - mango juice has 13.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does mango juice or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 10 times more iron than mango juice - mango juice has 0.36mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does mango juice or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and oatmeal has 350mg of potassium.