Mango Juice vs. Spinach
Nutrition comparison of Mango Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and spinach:
- Both mango juice and spinach are high in Vitamin C.
- Spinach has 28.6 times less sugar than mango juice.
- Spinach has 55% less calories than mango juice.
- Spinach has 72% less carbohydrates than mango juice.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 55% less calories than mango juice - mango juice has 51 calories per 100 grams and spinach has 23 calories.
| Mango Juice | Spinach | |
|---|---|---|
| Protein | 1% | 40% |
| Carbohydrates | 98% | 49% |
| Fat | 1% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 72% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 633% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 28.6 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 25 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both mango juice and spinach are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Both mango juice and spinach are high in Vitamin C. Spinach has 85% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 12 times more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Spinach has 867% more Vitamin E than mango juice - mango juice has 0.21mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 602 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both mango juice and spinach contain significant amounts of pantothenic acid.
| Mango Juice | Spinach | |
|---|---|---|
| Thiamin | 0.003 MG | 0.078 MG |
| Riboflavin | 0.003 MG | 0.189 MG |
| Niacin | 0.08 MG | 0.724 MG |
| Pantothenic acid | 0.07 MG | 0.065 MG |
| Vitamin B6 | 0.015 MG | 0.195 MG |
| Folate | 7 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 482% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 653% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 22 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and spinach has 558mg 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 Juice | Spinach | |
|---|---|---|
| beta-carotene | 402 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.138 G |
| Total | 0.008 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and spinach contain small amounts of linoleic acid.
| Mango Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.003 G | 0.026 G |
| Total | 0.003 G | 0.026 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 Spinach (Spinach, raw) .
Mango Juice g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Spinach has 60% less calories than mango juice - mango juice has 51 calories in 100g and spinach has 23 calories.
Is mango juice or spinach better for protein?
Spinach has 25 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and spinach has 2.9g of protein.
Does mango juice or spinach have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does mango juice or spinach contain more calcium?
Spinach is a rich source of calcium and it has 480% more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and spinach has 99mg of calcium.
Does mango juice or spinach contain more potassium?
Spinach is a rich source of potassium and it has 22 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and spinach has 558mg of potassium.