Cherries vs. Mango

Nutrition comparison of Cherries and Mango


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

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

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

  • Cherry is a great source of dietary fiber and potassium.
  • Mango has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than mango.
  • Mango has more niacin, Vitamin B6 and folate.
  • Mango is an excellent source of Vitamin C.
Detailed nutritional comparison of cherries and mango 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: Cherries (Cherries, sweet, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Mango src

Calories and Carbs

calories

Mango and cherries contain similar amounts of calories - mango has 60 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is similar to mango for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Mango
Protein 6% 5%
Carbohydrates 91% 90%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Mango and cherries contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 31% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Mango and cherries contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Mango and cherries contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both mango and cherries are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 420% more Vitamin C than cherry - mango has 36.4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

Mango has 17 times more Vitamin A than cherry - mango has 54ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.

Vitamin E

Mango and cherries contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Mango and cherries contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Mango
Thiamin 0.027 MG 0.028 MG
Riboflavin 0.033 MG 0.038 MG
Niacin 0.154 MG 0.669 MG
Pantothenic acid 0.199 MG 0.197 MG
Vitamin B6 0.049 MG 0.119 MG
Folate 4 UG 43 UG

Minerals

calcium

Mango and cherries contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Mango and cherries contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 32% more potassium than mango - mango has 168mg of potassium per 100 grams and cherry has 222mg 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 cherries and mango contain small amounts of myricetin.

Cherries Mango
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg 0.05 mg
myricetin 0.05 mg 0.06 mg
Quercetin 2.29 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than mango per 100 grams.

Cherries Mango
beta-carotene 38 UG 640 UG
lutein + zeaxanthin 85 UG 23 UG
alpha-carotene ~ 9 UG
lycopene ~ 3 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cherries and mango contain significant amounts of alpha linoleic acid (ALA).

Cherries Mango
alpha linoleic acid 0.026 G 0.051 G
Total 0.026 G 0.051 G

omega 6s

Comparing omega-6 fatty acids, both cherries and mango contain small amounts of linoleic acid.

Cherries Mango
linoleic acid 0.027 G 0.019 G
Total 0.027 G 0.019 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 Cherries or Mango .

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

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G Water G
G Starch G
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FAQ

Does mango or cherries contain more calories in 100 grams?
Mango and cherries contain similar amounts of calories - mango has 60 calories in 100g and cherry has 63 calories.

Does mango or cherries have more carbohydrates?
By weight, mango and cherries contain similar amounts of carbs - mango has 15g of carbs for 100g and cherry has 16g of carbohydrates.