Banana vs. Mango
Nutrition comparison of Banana and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and mango:
- Banana has more riboflavin and Vitamin B6, however, mango contains more folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Mango has more beta-carotene than banana, however, banana contains more alpha-carotene than mango.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango has 33% less calories than banana - mango has 60 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to mango for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Mango | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 93% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 34% less carbohydrates than banana - mango has 15g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 63% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Mango and banana contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Mango and banana contain similar amounts of protein - mango has 0.82g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both mango and banana are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 318% more Vitamin C than banana - mango has 36.4mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than banana - mango has 54ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Mango and banana contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Mango and banana contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and Vitamin B6, however, mango contains more folate. Both banana and mango contain significant amounts of thiamin, niacin and pantothenic acid.
| Banana | Mango | |
|---|---|---|
| Thiamin | 0.031 MG | 0.028 MG |
| Riboflavin | 0.073 MG | 0.038 MG |
| Niacin | 0.665 MG | 0.669 MG |
| Pantothenic acid | 0.334 MG | 0.197 MG |
| Vitamin B6 | 0.367 MG | 0.119 MG |
| Folate | 20 UG | 43 UG |
Minerals
calcium
Mango and banana contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Mango and banana contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 113% more potassium than mango - mango has 168mg of potassium per 100 grams and banana has 358mg 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, both banana and mango contain small amounts of kaempferol and myricetin.
| Banana | Mango | |
|---|---|---|
| kaempferol | 0.11 mg | 0.05 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.06 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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, mango has more beta-carotene than banana per 100 grams, however, banana contains more alpha-carotene than mango per 100 grams. Both banana and mango contain significant amounts of lutein + zeaxanthin.
| Banana | Mango | |
|---|---|---|
| beta-carotene | 26 UG | 640 UG |
| alpha-carotene | 25 UG | 9 UG |
| lutein + zeaxanthin | 22 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and mango contain significant amounts of alpha linoleic acid (ALA).
| Banana | Mango | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.051 G |
| Total | 0.027 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both banana and mango contain small amounts of linoleic acid.
| Banana | Mango | |
|---|---|---|
| linoleic acid | 0.046 G | 0.019 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Mango has 30% less calories than banana - mango has 60 calories in 100g and banana has 89 calories.
Does mango or banana have more carbohydrates?
By weight, mango has 30% fewer carbohydrates than banana - mango has 15g of carbs for 100g and banana has 22.8g of carbohydrates.
Does mango or banana contain more potassium?
Banana is a rich source of potassium and it has 110% more potassium than mango - mango has 168mg of potassium in 100 grams and banana has 358mg of potassium.