Mango Juice vs. Tomato
Nutrition comparison of Mango Juice and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and tomato:
- Both mango juice and tomato are high in Vitamin C.
- Tomato has 3.7 times less sugar than mango juice.
- Tomato has 65% less calories than mango juice.
- Tomato has 70% less carbohydrates than mango juice.
- Tomato has more thiamin, riboflavin, niacin and Vitamin B6.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 65% less calories than mango juice - mango juice has 51 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, mango juice is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Tomato | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 98% | 75% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 70% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Tomato has 300% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 3.7 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Mango juice and tomato contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both mango juice and tomato are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both mango juice and tomato are high in Vitamin C. Mango juice has 11% more Vitamin C than tomato - mango juice has 15.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Mango juice and tomato contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Mango juice and tomato contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Mango juice and tomato contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more thiamin, riboflavin, niacin and Vitamin B6. Both mango juice and tomato contain significant amounts of pantothenic acid and folate.
| Mango Juice | Tomato | |
|---|---|---|
| Thiamin | 0.003 MG | 0.037 MG |
| Riboflavin | 0.003 MG | 0.019 MG |
| Niacin | 0.08 MG | 0.594 MG |
| Pantothenic acid | 0.07 MG | 0.089 MG |
| Vitamin B6 | 0.015 MG | 0.08 MG |
| Folate | 7 UG | 15 UG |
Minerals
calcium
Mango juice and tomato contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Mango juice and tomato contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 888% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and tomato has 237mg 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, both mango juice and tomato contain significant amounts of beta-carotene.
| Mango Juice | Tomato | |
|---|---|---|
| beta-carotene | 402 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and tomato contain small amounts of alpha linoleic acid (ALA).
| Mango Juice | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.003 G |
| Total | 0.008 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Tomato | |
|---|---|---|
| linoleic acid | 0.003 G | 0.08 G |
| Total | 0.003 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Mango Juice g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Tomato has 70% less calories than mango juice - mango juice has 51 calories in 100g and tomato has 18 calories.
Does mango juice or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.