Mango vs. Beets

Nutrition comparison of Mango and Beets


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

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

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

  • Beet has 51% less sugar than mango.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
  • Mango has more niacin, however, beet contains more folate.
  • Mango is an excellent source of Vitamin C.
Detailed nutritional comparison of mango and beets 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Beets src

Calories and Carbs

calories

Beets and mango contain similar amounts of calories - beet has 43 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to beets for fat. Mango has a macronutrient ratio of 5:90:5 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Beets
Protein 5% 14%
Carbohydrates 90% 82%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Beets and mango contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and mango has 15g of carbohydrates.

The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

dietary fiber

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

sugar

Beet has 51% less sugar than mango - beet has 6.8g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Beets and mango contain similar amounts of protein - beet has 1.6g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both beets and mango are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 643% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 26 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Beets and mango contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Beets and mango contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

Mango has more niacin, however, beet contains more folate. Both mango and beets contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Mango Beets
Thiamin 0.028 MG 0.031 MG
Riboflavin 0.038 MG 0.04 MG
Niacin 0.669 MG 0.334 MG
Pantothenic acid 0.197 MG 0.155 MG
Vitamin B6 0.119 MG 0.067 MG
Folate 43 UG 109 UG

Minerals

calcium

Beets and mango contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Beet has 400% more iron than mango - beet has 0.8mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Beet is an excellent source of potassium and it has 93% more potassium than mango - beet has 325mg 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 Beets
apigenin 0.01 mg ~
luteolin 0.02 mg 0.37 mg
kaempferol 0.05 mg ~
myricetin 0.06 mg ~
Quercetin ~ 0.13 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 Beets
beta-carotene 640 UG 20 UG
alpha-carotene 9 UG ~
lycopene 3 UG ~
lutein + zeaxanthin 23 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than beet per 100 grams.

Mango Beets
alpha linoleic acid 0.051 G 0.005 G
Total 0.051 G 0.005 G

omega 6s

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

Mango Beets
linoleic acid 0.019 G 0.055 G
Total 0.019 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango or Beets .

Note: The specific food items compared are: Mango (Mangos, raw) and Beets (Beets, raw) .

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G Water G
G Starch G
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FAQ

Does beets or mango contain more calories in 100 grams?
Beets and mango contain similar amounts of calories - beet has 43 calories in 100g and mango has 60 calories.

Does beets or mango have more carbohydrates?
By weight, beets and mango contain similar amounts of carbs - beet has 9.6g of carbs for 100g and mango has 15g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

Does beets or mango contain more potassium?
Beet is a rich source of potassium and it has 90% more potassium than mango - beet has 325mg of potassium in 100 grams and mango has 168mg of potassium.

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