Mango Juice vs. Orange Juice
Nutrition comparison of Mango Juice and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and orange juice:
- Both mango juice and orange juice are high in Vitamin C.
- Mango juice has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than mango juice.
- Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange juice has signficantly more potassium than mango juice.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and orange juice contain similar amounts of calories - mango juice has 51 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and similar to orange juice for fat. Mango juice has a macronutrient ratio of 1:98:1 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Orange Juice | |
|---|---|---|
| Protein | 1% | 6% |
| Carbohydrates | 98% | 90% |
| Fat | 1% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and orange juice contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Mango juice and orange juice contain similar amounts of dietary fiber - mango juice has 0.3g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Orange juice has 33% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Mango juice and orange juice contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both mango juice and orange juice are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both mango juice and orange juice are high in Vitamin C. Orange juice has 229% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Mango juice has 250% more Vitamin A than orange juice - mango juice has 35ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Mango juice and orange juice contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Mango juice and orange juice contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Orange Juice | |
|---|---|---|
| Thiamin | 0.003 MG | 0.09 MG |
| Riboflavin | 0.003 MG | 0.03 MG |
| Niacin | 0.08 MG | 0.4 MG |
| Pantothenic acid | 0.07 MG | 0.19 MG |
| Vitamin B6 | 0.015 MG | 0.04 MG |
| Folate | 7 UG | 30 UG |
Minerals
calcium
Mango juice and orange juice contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Mango juice and orange juice contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has signficantly more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and orange juice has 200mg 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Orange Juice | |
|---|---|---|
| beta-carotene | 402 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Mango Juice | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.011 G |
| Total | 0.008 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and orange juice contain small amounts of linoleic acid.
| Mango Juice | Orange Juice | |
|---|---|---|
| linoleic acid | 0.003 G | 0.029 G |
| Total | 0.003 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Mango Juice g
()
|
Daily Values (%) |
Orange Juice g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 orange juice contain more calories in 100 grams?Mango juice and orange juice contain similar amounts of calories - mango juice has 51 calories in 100g and orange juice has 45 calories.
Does mango juice or orange juice have more carbohydrates?
By weight, mango juice and orange juice contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and orange juice has 10.4g of carbohydrates.