Mango Juice vs. Sweet Potatoes
Nutrition comparison of Mango Juice and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and sweet potatoes:
- Mango juice is a great source of Vitamin C.
- Sweet potato has 66% less sugar than mango juice.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice has 41% less calories than sweet potato - mango juice has 51 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Mango juice has a macronutrient ratio of 1:98:1 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Sweet Potatoes | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 98% | 92% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 35% less carbohydrates than sweet potato - mango juice has 13.1g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 900% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Sweet potato has 66% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Mango juice and sweet potatoes contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both mango juice and sweet potatoes are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 533% more Vitamin C than sweet potato - mango juice has 15.2mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 19 times more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Mango juice and sweet potatoes contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Mango juice and sweet potatoes contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both mango juice and sweet potatoes contain significant amounts of folate.
| Mango Juice | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.003 MG | 0.078 MG |
| Riboflavin | 0.003 MG | 0.061 MG |
| Niacin | 0.08 MG | 0.557 MG |
| Pantothenic acid | 0.07 MG | 0.8 MG |
| Vitamin B6 | 0.015 MG | 0.209 MG |
| Folate | 7 UG | 11 UG |
Minerals
calcium
Sweet potato has 76% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Mango juice and sweet potatoes contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 402 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Mango Juice | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and sweet potatoes contain small amounts of linoleic acid.
| Mango Juice | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.003 G | 0.013 G |
| Total | 0.003 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Mango Juice g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes contain more calories in 100 grams?Mango juice has 40% less calories than sweet potato - mango juice has 51 calories in 100g and sweet potato has 86 calories.
Does mango juice or sweet potatoes have more carbohydrates?
By weight, mango juice has 40% fewer carbohydrates than sweet potato - mango juice has 13.1g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in sweet potatoes comprise of 60% starch, 20% sugar and 20% dietary fiber.
Does mango juice or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and sweet potato has 337mg of potassium.