Cherries vs. Mango Juice

Nutrition comparison of Cherries and Mango Juice


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

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

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

  • Cherry has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Cherry is a great source of dietary fiber and potassium.
  • Mango juice has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than mango juice.
  • Mango juice is a great source of Vitamin C.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Mango Juice src

Calories and Carbs

calories

Mango juice and cherries contain similar amounts of calories - mango juice has 51 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is heavier in protein, lighter in carbs and similar to mango juice for fat. Cherries has a macronutrient ratio of 6:91:3 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Mango Juice
Protein 6% 1%
Carbohydrates 91% 98%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Mango juice and cherries contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 600% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Mango juice and cherries contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Mango juice and cherries contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both mango juice and cherries are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Mango juice is a great source of Vitamin C and it has 117% more Vitamin C than cherry - mango juice has 15.2mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

Mango juice has 10 times more Vitamin A than cherry - mango juice has 35ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.

Vitamin E

Mango juice and cherries contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Mango juice and cherries contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

Cherry has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cherries and mango juice contain significant amounts of niacin and folate.

Cherries Mango Juice
Thiamin 0.027 MG 0.003 MG
Riboflavin 0.033 MG 0.003 MG
Niacin 0.154 MG 0.08 MG
Pantothenic acid 0.199 MG 0.07 MG
Vitamin B6 0.049 MG 0.015 MG
Folate 4 UG 7 UG

Minerals

calcium

Mango juice and cherries contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Mango juice and cherries contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 825% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than mango juice per 100 grams.

Cherries Mango Juice
beta-carotene 38 UG 402 UG
lutein + zeaxanthin 85 UG ~

Omega-3 and Omega-6

omega 3s

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

Cherries Mango Juice
alpha linoleic acid 0.026 G 0.008 G
Total 0.026 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both cherries and mango juice contain small amounts of linoleic acid.

Cherries Mango Juice
linoleic acid 0.027 G 0.003 G
Total 0.027 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: Cherries (Cherries, sweet, raw) and Mango Juice (Mango nectar, canned) .

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FAQ

Does mango juice or cherries contain more calories in 100 grams?
Mango juice and cherries contain similar amounts of calories - mango juice has 51 calories in 100g and cherry has 63 calories.

Does mango juice or cherries have more carbohydrates?
By weight, mango juice and cherries contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and cherry has 16g of carbohydrates.