Mango vs. Orange
Nutrition comparison of Mango and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and orange:
- Both mango and orange are high in Vitamin C.
- Mango has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than mango.
- Orange has more thiamin, however, mango contains more Vitamin B6 and folate.
- Orange is a great source of calcium and dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and orange contain similar amounts of calories - mango has 60 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, mango is similar to orange for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Orange | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 90% | 91% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and orange contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 50% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Orange has 33% less sugar than mango - mango has 13.7g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Mango and orange contain similar amounts of protein - mango has 0.82g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both mango and orange are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both mango and orange are high in Vitamin C. Orange has 24% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Mango has 391% more Vitamin A than orange - mango has 54ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Mango and orange contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Mango and orange contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, however, mango contains more Vitamin B6 and folate. Both mango and orange contain significant amounts of riboflavin, niacin and pantothenic acid.
| Mango | Orange | |
|---|---|---|
| Thiamin | 0.028 MG | 0.1 MG |
| Riboflavin | 0.038 MG | 0.04 MG |
| Niacin | 0.669 MG | 0.4 MG |
| Pantothenic acid | 0.197 MG | 0.25 MG |
| Vitamin B6 | 0.119 MG | 0.051 MG |
| Folate | 43 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 291% more calcium than mango - mango has 11mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Mango and orange contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Mango and orange contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
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 per 100 grams, however, orange contains more lutein + zeaxanthin than mango per 100 grams. Both mango and orange contain small amounts of alpha-carotene.
| Mango | Orange | |
|---|---|---|
| beta-carotene | 640 UG | 71 UG |
| alpha-carotene | 9 UG | 11 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than orange per 100 grams.
| Mango | Orange | |
|---|---|---|
| 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 contain small amounts of linoleic acid.
| Mango | Orange | |
|---|---|---|
| linoleic acid | 0.019 G | 0.031 G |
| Total | 0.019 G | 0.031 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 (%) |
Orange 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 orange contain more calories in 100 grams?Mango and orange contain similar amounts of calories - mango has 60 calories in 100g and orange has 46 calories.
Does mango or orange have more carbohydrates?
By weight, mango and orange contain similar amounts of carbs - mango has 15g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.