Mango Juice vs. Raisins
Nutrition comparison of Mango Juice and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and raisins:
- Mango juice is a great source of Vitamin C.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and mango juice has 83% less calories than raisin - mango juice has 51 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, mango juice is similar to raisins for protein, carbs and fat. Mango juice has a macronutrient ratio of 1:98:1 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Raisins | |
|---|---|---|
| Protein | 1% | 3% |
| Carbohydrates | 98% | 95% |
| Fat | 1% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and mango juice has 83% less carbohydrates than raisin - mango juice has 13.1g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 21 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 21 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both mango juice and raisins are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 181% more Vitamin C than raisin - mango juice has 15.2mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than raisin - mango juice has 35ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Mango juice and raisins contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Mango juice and raisins contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6. Both mango juice and raisins contain significant amounts of pantothenic acid and folate.
| Mango Juice | Raisins | |
|---|---|---|
| Thiamin | 0.003 MG | 0.112 MG |
| Riboflavin | 0.003 MG | 0.182 MG |
| Niacin | 0.08 MG | 1.114 MG |
| Pantothenic acid | 0.07 MG | 0.045 MG |
| Vitamin B6 | 0.015 MG | 0.188 MG |
| Folate | 7 UG | 3 UG |
Minerals
calcium
Raisin has 65% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 619% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Raisin is an excellent source of potassium and it has 33 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.037 G |
| Total | 0.008 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Raisins | |
|---|---|---|
| linoleic acid | 0.003 G | 0.122 G |
| Total | 0.003 G | 0.122 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 Juice (Mango nectar, canned) and Raisins (Raisins, seeded) .
Mango Juice g
()
|
Daily Values (%) |
Raisins 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 raisins contain more calories in 100 grams?Raisin is high in calories and mango juice has 80% less calories than raisin - mango juice has 51 calories in 100g and raisin has 296 calories.
Does mango juice or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and mango juice has 80% fewer carbohydrates than raisin - mango juice has 13.1g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does mango juice or raisins contain more potassium?
Raisin is a rich source of potassium and it has 33 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and raisin has 825mg of potassium.