Mango Juice vs. Lentils
Nutrition comparison of Mango Juice and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and lentils:
- Lentil has 5.9 times less sugar than mango juice.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and mango juice has 56% less calories than lentil - mango juice has 51 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, mango juice is much lighter in protein, much heavier in carbs and similar to lentils for fat. Mango juice has a macronutrient ratio of 1:98:1 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Lentils | |
|---|---|---|
| Protein | 1% | 30% |
| Carbohydrates | 98% | 67% |
| Fat | 1% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 35% less carbohydrates than lentil - mango juice has 13.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 25 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 5.9 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 81 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both mango juice and lentils are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 913% more Vitamin C than lentil - mango juice has 15.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than lentil - mango juice has 35ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Mango juice and lentils contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Mango juice and lentils contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Lentils | |
|---|---|---|
| Thiamin | 0.003 MG | 0.169 MG |
| Riboflavin | 0.003 MG | 0.073 MG |
| Niacin | 0.08 MG | 1.06 MG |
| Pantothenic acid | 0.07 MG | 0.638 MG |
| Vitamin B6 | 0.015 MG | 0.178 MG |
| Folate | 7 UG | 181 UG |
Minerals
calcium
Mango juice and lentils contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 825% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 14 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.037 G |
| Total | 0.008 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Lentils | |
|---|---|---|
| linoleic acid | 0.003 G | 0.137 G |
| Total | 0.003 G | 0.137 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 Juice (Mango nectar, canned) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Mango Juice g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and mango juice has 60% less calories than lentil - mango juice has 51 calories in 100g and lentil has 116 calories.
Does mango juice or lentils have more carbohydrates?
By weight, mango juice has 40% fewer carbohydrates than lentil - mango juice has 13.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does mango juice or lentils contain more iron?
Lentil is an abundant source of iron and it has 830% more iron than mango juice - mango juice has 0.36mg of iron in 100 grams and lentil has 3.3mg of iron.
Does mango juice or lentils contain more potassium?
Lentil is a rich source of potassium and it has 14 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and lentil has 369mg of potassium.