Granny Smith Apple vs. Mango
Nutrition comparison of Granny Smith Apple and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and mango:
- Granny smith apple is a great source of dietary fiber.
- Mango has more beta-carotene than granny smith apple, however, granny smith apple contains more lutein + zeaxanthin than mango.
- Mango has more niacin, pantothenic acid, Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and mango contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, granny smith apple is heavier in carbs and similar to mango for protein and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Mango | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 94% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and mango contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 75% more dietary fiber than mango - granny smith apple has 2.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Granny smith apple has 30% less sugar than mango - granny smith apple has 9.6g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Granny smith apple and mango contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both mango and granny smith apple are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - mango has 36.4mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Mango has 980% more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Granny smith apple and mango contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Granny smith apple and mango contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more niacin, pantothenic acid, Vitamin B6 and folate. Both granny smith apple and mango contain significant amounts of thiamin and riboflavin.
| Granny Smith Apple | Mango | |
|---|---|---|
| Thiamin | 0.019 MG | 0.028 MG |
| Riboflavin | 0.025 MG | 0.038 MG |
| Niacin | 0.126 MG | 0.669 MG |
| Pantothenic acid | 0.056 MG | 0.197 MG |
| Vitamin B6 | 0.037 MG | 0.119 MG |
| Folate | 3 UG | 43 UG |
Minerals
calcium
Granny smith apple and mango contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Granny smith apple and mango contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 40% more potassium than granny smith apple - granny smith apple has 120mg 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,
| Granny Smith Apple | Mango | |
|---|---|---|
| Quercetin | 2.54 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.05 mg |
| myricetin | ~ | 0.06 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 granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than mango per 100 grams.
| Granny Smith Apple | Mango | |
|---|---|---|
| beta-carotene | 59 UG | 640 UG |
| lutein + zeaxanthin | 64 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Mango (Mangos, raw) .
Granny Smith Apple 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 granny smith apple or mango contain more calories in 100 grams?Granny smith apple and mango contain similar amounts of calories - granny smith apple has 58 calories in 100g and mango has 60 calories.
Does granny smith apple or mango have more carbohydrates?
By weight, granny smith apple and mango contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and mango has 15g of carbohydrates.