Mango vs. Carrots

Nutrition comparison of Mango and Carrots


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

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

For a quick recap of significant nutrients and differences in mango and carrots:

  • Carrot has 65% less sugar than mango.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
  • Mango has more folate.
  • Mango is an excellent source of Vitamin C.
Detailed nutritional comparison of mango and carrots 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: Mango (Mangos, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Carrots src

Calories and Carbs

calories

Mango and carrots contain similar amounts of calories - mango has 60 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, mango is similar to carrots for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Carrots
Protein 5% 8%
Carbohydrates 90% 88%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Mango and carrots contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.

dietary fiber

Carrot is a great source of dietary fiber and it has 75% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Carrot has 65% less sugar than mango - mango has 13.7g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Mango and carrots contain similar amounts of protein - mango has 0.82g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both mango and carrots are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 517% more Vitamin C than carrot - mango has 36.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 14 times more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Mango and carrots contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Mango and carrots contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

Mango has more folate. Both mango and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Mango Carrots
Thiamin 0.028 MG 0.066 MG
Riboflavin 0.038 MG 0.058 MG
Niacin 0.669 MG 0.983 MG
Pantothenic acid 0.197 MG 0.273 MG
Vitamin B6 0.119 MG 0.138 MG
Folate 43 UG 19 UG

Minerals

calcium

Carrot has 200% more calcium than mango - mango has 11mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Mango and carrots contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Carrot is an excellent source of potassium and it has 90% more potassium than mango - mango has 168mg of potassium per 100 grams and carrot has 320mg 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 carrots contain small amounts of luteolin and myricetin.

Mango Carrots
apigenin 0.01 mg ~
luteolin 0.02 mg 0.11 mg
kaempferol 0.05 mg 0.24 mg
myricetin 0.06 mg 0.04 mg
Quercetin ~ 0.21 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 carrots contain small amounts of lycopene.

Mango Carrots
beta-carotene 640 UG 8285 UG
alpha-carotene 9 UG 3477 UG
lycopene 3 UG 1 UG
lutein + zeaxanthin 23 UG 256 UG

Omega-3 and Omega-6

omega 3s

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

Mango Carrots
alpha linoleic acid 0.051 G 0.002 G
Total 0.051 G 0.002 G

omega 6s

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

Mango Carrots
linoleic acid 0.019 G 0.1 G
Total 0.019 G 0.1 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango or Carrots .

Note: The specific food items compared are: Mango (Mangos, raw) and Carrots (Carrots, raw) .

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FAQ

Does mango or carrots contain more calories in 100 grams?
Mango and carrots contain similar amounts of calories - mango has 60 calories in 100g and carrot has 41 calories.

Does mango or carrots have more carbohydrates?
By weight, mango and carrots contain similar amounts of carbs - mango has 15g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.

Does mango or carrots contain more potassium?
Carrot is a rich source of potassium and it has 90% more potassium than mango - mango has 168mg of potassium in 100 grams and carrot has 320mg of potassium.

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