Mango vs. Orange Juice
Nutrition comparison of Mango and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and orange juice:
- Both orange juice and mango are high in Vitamin C.
- Mango has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than mango.
- Mango has signficantly more dietary fiber than orange juice.
- Orange juice has more thiamin, however, mango contains more Vitamin B6.
USDA sources for nutritional information: Mango (Mangos, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and mango contain similar amounts of calories - orange juice has 45 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is similar to orange juice for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Orange Juice | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 90% | 90% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and mango contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Mango has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Orange juice has 39% less sugar than mango - orange juice has 8.4g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Orange juice and mango contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both orange juice and mango are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both orange juice and mango are high in Vitamin C. Orange juice has 37% more Vitamin C than mango - orange juice has 50mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 440% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Orange juice and mango contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Orange juice and mango contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, however, mango contains more Vitamin B6. Both mango and orange juice contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Mango | Orange Juice | |
|---|---|---|
| Thiamin | 0.028 MG | 0.09 MG |
| Riboflavin | 0.038 MG | 0.03 MG |
| Niacin | 0.669 MG | 0.4 MG |
| Pantothenic acid | 0.197 MG | 0.19 MG |
| Vitamin B6 | 0.119 MG | 0.04 MG |
| Folate | 43 UG | 30 UG |
Minerals
calcium
Orange juice and mango contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Orange juice and mango contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Orange juice and mango contain similar amounts of potassium - orange juice has 200mg 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, both mango and orange juice contain small amounts of myricetin.
| Mango | Orange Juice | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | 0.05 mg |
| Quercetin | ~ | 0.25 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than mango per 100 grams. Both mango and orange juice contain small amounts of alpha-carotene.
| Mango | Orange Juice | |
|---|---|---|
| beta-carotene | 640 UG | 33 UG |
| alpha-carotene | 9 UG | 6 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Mango | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.011 G |
| Total | 0.051 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both mango and orange juice contain small amounts of linoleic acid.
| Mango | Orange Juice | |
|---|---|---|
| linoleic acid | 0.019 G | 0.029 G |
| Total | 0.019 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Mango g
()
|
Daily Values (%) |
Orange 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 orange juice or mango contain more calories in 100 grams?Orange juice and mango contain similar amounts of calories - orange juice has 45 calories in 100g and mango has 60 calories.
Does orange juice or mango have more carbohydrates?
By weight, orange juice and mango contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and mango has 15g of carbohydrates.