Apple Cider vs. Mango
Nutrition comparison of Apple Cider and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple cider
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple cider and mango:
- Mango has more niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more dietary fiber than apple cider.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple Cider (Apple cider) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and apple cider contain similar amounts of calories - mango has 60 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, apple cider is lighter in protein, heavier in carbs and similar to mango for fat. Apple cider has a macronutrient ratio of 1:97:2 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Cider | Mango | |
|---|---|---|
| Protein | 1% | 5% |
| Carbohydrates | 97% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and apple cider contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Mango has signficantly more dietary fiber than apple cider - mango has 1.6g of dietary fiber per 100 grams and apple cider has 0.2g of dietary fiber.
sugar
Apple cider has 30% less sugar than mango - mango has 13.7g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Mango and apple cider contain similar amounts of protein - mango has 0.82g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Both mango and apple cider are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and apple cider has 0.02g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 39 times more Vitamin C than apple cider - mango has 36.4mg of Vitamin C per 100 grams and apple cider has 0.9mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than apple cider - mango has 54ug of Vitamin A per 100 grams and apple cider does not contain significant amounts.
Vitamin E
Mango and apple cider contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and apple cider has 0.01mg of Vitamin E.
Vitamin K
Mango and apple cider contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and apple cider does not contain significant amounts.
The B Vitamins
Mango has more niacin, pantothenic acid, Vitamin B6 and folate. Both apple cider and mango contain significant amounts of thiamin and riboflavin.
| Apple Cider | Mango | |
|---|---|---|
| Thiamin | 0.021 MG | 0.028 MG |
| Riboflavin | 0.017 MG | 0.038 MG |
| Niacin | 0.073 MG | 0.669 MG |
| Pantothenic acid | ~ | 0.197 MG |
| Vitamin B6 | 0.018 MG | 0.119 MG |
| Folate | ~ | 43 UG |
Minerals
calcium
Mango and apple cider contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Mango and apple cider contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Mango has 66% more potassium than apple cider - mango has 168mg of potassium per 100 grams and apple cider has 101mg 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, both apple cider and mango contain significant amounts of lutein + zeaxanthin.
| Apple Cider | Mango | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 23 UG |
| beta-carotene | ~ | 640 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than apple cider per 100 grams.
| Apple Cider | Mango | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.051 G |
| Total | 0.007 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both apple cider and mango contain small amounts of linoleic acid.
| Apple Cider | Mango | |
|---|---|---|
| linoleic acid | 0.033 G | 0.019 G |
| Total | 0.033 G | 0.019 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: Apple Cider (Apple cider) and Mango (Mangos, raw) .
Apple Cider g
()
|
Daily Values (%) |
Mango 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 or apple cider contain more calories in 100 grams?Mango and apple cider contain similar amounts of calories - mango has 60 calories in 100g and apple cider has 46 calories.
Does mango or apple cider have more carbohydrates?
By weight, mango and apple cider contain similar amounts of carbs - mango has 15g of carbs for 100g and apple cider has 11.3g of carbohydrates.