Wheat Flour vs. Mango Juice

Nutrition comparison of Wheat Flour and Mango Juice

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus mango juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and mango juice:

  • Mango juice has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than mango juice.
  • Mango juice is a great source of Vitamin C.
  • Wheat flour has 39.1 times less sugar than mango juice.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and mango juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Mango Juice src

Calories and Carbs

calories

Wheat flour is high in calories and mango juice has 86% less calories than wheat flour - mango juice has 51 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to mango juice for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Mango Juice
Protein 14% 1%
Carbohydrates 82% 98%
Fat 4% 1%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and mango juice has 82% less carbohydrates than wheat flour - mango juice has 13.1g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 700% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.

sugar

Wheat flour has 39.1 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and wheat flour has 0.31g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 107 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both mango juice and wheat flour are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

Vitamins

Vitamin C

Mango juice is a great source of Vitamin C and it has more Vitamin C than wheat flour - mango juice has 15.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Mango juice has more Vitamin A than wheat flour - mango juice has 35ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Mango juice and wheat flour contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.

Vitamin K

Mango juice and wheat flour contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Wheat Flour Mango Juice
Thiamin 0.812 MG 0.003 MG
Riboflavin 0.512 MG 0.003 MG
Niacin 7.554 MG 0.08 MG
Pantothenic acid 0.438 MG 0.07 MG
Vitamin B6 0.037 MG 0.015 MG
Folate 183 UG 7 UG

Minerals

calcium

Mango juice and wheat flour contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and wheat flour has 15mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 11 times more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Wheat flour has 317% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and wheat flour has 100mg 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 has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than mango juice per 100 grams.

Wheat Flour Mango Juice
beta-carotene 1 UG 402 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than mango juice per 100 grams.

Wheat Flour Mango Juice
alpha linoleic acid 0.043 G 0.008 G
Total 0.043 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than mango juice per 100 grams.

Wheat Flour Mango Juice
linoleic acid 0.685 G 0.003 G
Total 0.685 G 0.003 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: Wheat Flour (Wheat flour, white, bread, enriched) and Mango Juice (Mango nectar, canned) .

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FAQ

Does mango juice or wheat flour contain more calories in 100 grams?
Wheat flour is high in calories and mango juice has 90% less calories than wheat flour - mango juice has 51 calories in 100g and wheat flour has 361 calories.

Does mango juice or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and mango juice has 80% fewer carbohydrates than wheat flour - mango juice has 13.1g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

Does mango juice or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 11 times more iron than mango juice - mango juice has 0.36mg of iron in 100 grams and wheat flour has 4.4mg of iron.