Mango vs. Strawberries
Nutrition comparison of Mango and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and strawberries:
- Both strawberries and mango are high in Vitamin C.
- Mango has more Vitamin B6.
- Strawberry has 64% less sugar than mango.
USDA sources for nutritional information: Mango (Mangos, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 47% less calories than mango - strawberry has 32 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is heavier in carbs and similar to strawberries for protein and fat. Mango has a macronutrient ratio of 5:90:5 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Strawberries | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 90% | 85% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 49% less carbohydrates than mango - strawberry has 7.7g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Strawberries and mango contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Strawberry has 64% less sugar than mango - strawberry has 4.9g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Strawberries and mango contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both strawberries and mango are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both strawberries and mango are high in Vitamin C. Strawberry has 62% more Vitamin C than mango - strawberry has 58.8mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Strawberries and mango contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Strawberries and mango contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6. Both mango and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Mango | Strawberries | |
|---|---|---|
| Thiamin | 0.028 MG | 0.024 MG |
| Riboflavin | 0.038 MG | 0.022 MG |
| Niacin | 0.669 MG | 0.386 MG |
| Pantothenic acid | 0.197 MG | 0.125 MG |
| Vitamin B6 | 0.119 MG | 0.047 MG |
| Folate | 43 UG | 24 UG |
Minerals
calcium
Strawberries and mango contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Strawberries and mango contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Strawberries and mango contain similar amounts of potassium - strawberry has 153mg 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 strawberries contain small amounts of myricetin.
| Mango | Strawberries | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 0.5 mg |
| myricetin | 0.06 mg | 0.04 mg |
| Quercetin | ~ | 1.11 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, both mango and strawberries contain significant amounts of lutein + zeaxanthin.
| Mango | Strawberries | |
|---|---|---|
| beta-carotene | 640 UG | 7 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Mango | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.065 G |
| Total | 0.051 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than mango per 100 grams.
| Mango | Strawberries | |
|---|---|---|
| linoleic acid | 0.019 G | 0.09 G |
| Total | 0.019 G | 0.09 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 Strawberries (Strawberries, raw) .
Mango g
()
|
Daily Values (%) |
Strawberries 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 strawberries or mango contain more calories in 100 grams?Strawberry has 50% less calories than mango - strawberry has 32 calories in 100g and mango has 60 calories.
Does strawberries or mango have more carbohydrates?
By weight, strawberry has 50% fewer carbohydrates than mango - strawberry has 7.7g of carbs for 100g and mango has 15g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.