Mango vs. Jalapeno

Nutrition comparison of Mango and Jalapeno


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

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

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

  • Both jalapeno and mango are high in Vitamin C.
  • Jalapeno has 52% less calories than mango.
  • Jalapeno has 57% less carbohydrates than mango.
  • Jalapeno has 70% less sugar than mango.
  • Jalapeno has more Vitamin B6.
  • Jalapeno is a great source of dietary fiber and potassium.
Detailed nutritional comparison of mango and jalapeno 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 Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Jalapeno src

Calories and Carbs

calories

Jalapeno has 52% less calories than mango - jalapeno has 29 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to jalapeno per calorie. Mango has a macronutrient ratio of 5:90:5 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Jalapeno
Protein 5% 11%
Carbohydrates 90% 80%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Jalapeno has 57% less carbohydrates than mango - jalapeno has 6.5g of total carbs per 100 grams and mango has 15g of carbohydrates.

The carbs in jalapeno are made of 60% sugar and 40% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

dietary fiber

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

sugar

Jalapeno has 70% less sugar than mango - jalapeno has 4.1g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Jalapeno and mango contain similar amounts of protein - jalapeno has 0.91g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both jalapeno and mango are high in Vitamin C. Jalapeno has 226% more Vitamin C than mango - jalapeno has 118.6mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Jalapeno and mango contain similar amounts of Vitamin A - jalapeno has 54ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Jalapeno has 298% more Vitamin E than mango - jalapeno has 3.6mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Jalapeno and mango contain similar amounts of Vitamin K - jalapeno has 18.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

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

Mango Jalapeno
Thiamin 0.028 MG 0.04 MG
Riboflavin 0.038 MG 0.07 MG
Niacin 0.669 MG 1.28 MG
Pantothenic acid 0.197 MG 0.315 MG
Vitamin B6 0.119 MG 0.419 MG
Folate 43 UG 27 UG

Minerals

calcium

Jalapeno and mango contain similar amounts of calcium - jalapeno has 12mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Jalapeno and mango contain similar amounts of iron - jalapeno has 0.25mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Jalapeno is a great source of potassium and it has 48% more potassium than mango - jalapeno has 248mg of potassium per 100 grams and mango has 168mg 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,

Mango Jalapeno
apigenin 0.01 mg ~
luteolin 0.02 mg 1.34 mg
kaempferol 0.05 mg ~
myricetin 0.06 mg ~
Quercetin ~ 5.07 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 jalapeno contain significant amounts of beta-carotene.

Mango Jalapeno
beta-carotene 640 UG 561 UG
alpha-carotene 9 UG 67 UG
lycopene 3 UG ~
lutein + zeaxanthin 23 UG 861 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mango and jalapeno contain significant amounts of alpha linoleic acid (ALA).

Mango Jalapeno
alpha linoleic acid 0.051 G 0.05 G
Total 0.051 G 0.05 G

omega 6s

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

Mango Jalapeno
linoleic acid 0.019 G 0.062 G
other omega 6 ~ 0.004 G
Total 0.019 G 0.066 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 (Mangos, raw) and Jalapeno (Peppers, jalapeno, raw) .

Mango g

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G Water G
G Starch G
G Alcohol G


FAQ

Does jalapeno or mango contain more calories in 100 grams?
Jalapeno has 50% less calories than mango - jalapeno has 29 calories in 100g and mango has 60 calories.

Does jalapeno or mango have more carbohydrates?
By weight, jalapeno has 60% fewer carbohydrates than mango - jalapeno has 6.5g of carbs for 100g and mango has 15g of carbohydrates. the carbs in jalapeno are made of 60% sugar and 40% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.