Oats vs. Mango Juice
Nutrition comparison of Oats and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and mango juice:
- Mango juice has 85.9 times less saturated fat than oat.
- Mango juice is a great source of Vitamin C.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and mango juice has 87% less calories than oat - mango juice has 51 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to mango juice per calorie. Oats has a macronutrient ratio of 17:67:16 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Mango Juice | |
|---|---|---|
| Protein | 17% | 1% |
| Carbohydrates | 67% | 98% |
| Fat | 16% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and mango juice has 80% less carbohydrates than oat - mango juice has 13.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 34 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 152 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Mango juice has 85.9 times less saturated fat than oat - mango juice has 0.01g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than oat - mango juice has 15.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Mango juice has more Vitamin A than oat - mango juice has 35ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Mango juice and oats contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Mango juice and oats contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Mango Juice | |
|---|---|---|
| Thiamin | 0.763 MG | 0.003 MG |
| Riboflavin | 0.139 MG | 0.003 MG |
| Niacin | 0.961 MG | 0.08 MG |
| Pantothenic acid | 1.349 MG | 0.07 MG |
| Vitamin B6 | 0.119 MG | 0.015 MG |
| Folate | 56 UG | 7 UG |
Minerals
calcium
Oat is a great source of calcium and it has 218% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 12 times more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 16 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Oats | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.008 G |
| Total | 0.111 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than mango juice per 100 grams.
| Oats | Mango Juice | |
|---|---|---|
| linoleic acid | 2.424 G | 0.003 G |
| Total | 2.424 G | 0.003 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mango Juice (Mango nectar, canned) .
Oats 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 % |
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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 oats contain more calories in 100 grams?Oat is high in calories and mango juice has 90% less calories than oat - mango juice has 51 calories in 100g and oat has 389 calories.
Does mango juice or oats have more carbohydrates?
By weight, oat is high in carbohydrates and mango juice has 80% fewer carbohydrates than oat - mango juice has 13.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does mango juice or oats contain more iron?
Oat is an abundant source of iron and it has 12 times more iron than mango juice - mango juice has 0.36mg of iron in 100 grams and oat has 4.7mg of iron.
Does mango juice or oats contain more potassium?
Oat is a rich source of potassium and it has 16 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and oat has 429mg of potassium.