Cranberry Juice vs. Mango
Nutrition comparison of Cranberry Juice and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and mango:
- Mango has more beta-carotene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than mango.
- Mango has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more dietary fiber than cranberry juice.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and mango contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, cranberry juice is heavier in carbs and similar to mango for protein and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Mango | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and mango contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has signficantly more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Cranberry juice and mango contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Cranberry juice and mango contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both cranberry juice and mango are low in saturated fat - cranberry juice has 0.01g 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 291% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 26 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Cranberry juice and mango contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Cranberry juice and mango contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cranberry juice and mango contain significant amounts of riboflavin.
| Cranberry Juice | Mango | |
|---|---|---|
| Thiamin | 0.009 MG | 0.028 MG |
| Riboflavin | 0.018 MG | 0.038 MG |
| Niacin | 0.091 MG | 0.669 MG |
| Pantothenic acid | ~ | 0.197 MG |
| Vitamin B6 | 0.052 MG | 0.119 MG |
| Folate | 1 UG | 43 UG |
Minerals
calcium
Cranberry juice and mango contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Cranberry juice and mango contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 118% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and mango has 168mg 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 has more beta-carotene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than mango per 100 grams.
| Cranberry Juice | Mango | |
|---|---|---|
| beta-carotene | 27 UG | 640 UG |
| lutein + zeaxanthin | 68 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and mango contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Mango | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.051 G |
| Total | 0.028 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and mango contain small amounts of linoleic acid.
| Cranberry Juice | Mango | |
|---|---|---|
| linoleic acid | 0.042 G | 0.019 G |
| Total | 0.042 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: Cranberry Juice (Cranberry juice, unsweetened) and Mango (Mangos, raw) .
Cranberry Juice 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 cranberry juice or mango contain more calories in 100 grams?Cranberry juice and mango contain similar amounts of calories - cranberry juice has 46 calories in 100g and mango has 60 calories.
Does cranberry juice or mango have more carbohydrates?
By weight, cranberry juice and mango contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and mango has 15g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.