Yogurt vs. Mango Juice
Nutrition comparison of Yogurt and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and mango juice:
- Mango juice has 148.7 times less saturated fat than yogurt.
- Mango juice is a great source of Vitamin C.
- Yogurt has 63% less sugar than mango juice.
- Yogurt has 64% less carbohydrates than mango juice.
- Yogurt has more thiamin, riboflavin, pantothenic acid and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and yogurt contain similar amounts of calories - mango juice has 51 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to mango juice per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Mango Juice | |
|---|---|---|
| Protein | 22% | 1% |
| Carbohydrates | 30% | 98% |
| Fat | 48% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 64% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Mango juice has more dietary fiber than yogurt - mango juice has 0.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 63% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 30 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Mango juice has 148.7 times less saturated fat than yogurt - mango juice has 0.01g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Mango juice has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and mango juice does not contain significant amounts.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 29 times more Vitamin C than yogurt - mango juice has 15.2mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Mango juice and yogurt contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and mango juice contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and mango juice does not contain significant amounts.
Vitamin E
Mango juice and yogurt contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Mango juice and yogurt contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin, riboflavin, pantothenic acid and Vitamin B12. Both yogurt and mango juice contain significant amounts of niacin, Vitamin B6 and folate.
| Yogurt | Mango Juice | |
|---|---|---|
| Thiamin | 0.029 MG | 0.003 MG |
| Riboflavin | 0.142 MG | 0.003 MG |
| Niacin | 0.075 MG | 0.08 MG |
| Pantothenic acid | 0.389 MG | 0.07 MG |
| Vitamin B6 | 0.032 MG | 0.015 MG |
| Folate | 7 UG | 7 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 612% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Mango juice and yogurt contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 546% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Yogurt | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.008 G |
| Total | 0.027 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than mango juice per 100 grams.
| Yogurt | Mango Juice | |
|---|---|---|
| linoleic acid | 0.065 G | 0.003 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Mango Juice (Mango nectar, canned) .
Yogurt g
()
|
Daily Values (%) |
Mango Juice 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 yogurt contain more calories in 100 grams?Mango juice and yogurt contain similar amounts of calories - mango juice has 51 calories in 100g and yogurt has 61 calories.
Does mango juice or yogurt have more carbohydrates?
By weight, yogurt has 60% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does mango juice or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 610% more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and yogurt has 121mg of calcium.