Grape Juice vs. Mango
Nutrition comparison of Grape Juice and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and mango:
- Mango has more beta-carotene than grape juice, however, grape juice contains more lutein + zeaxanthin than mango.
- Mango has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more dietary fiber than grape juice.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and grape juice contain similar amounts of calories - mango has 60 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is heavier in carbs and similar to mango for protein and fat. Grape juice has a macronutrient ratio of 2:96:2 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Mango | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 96% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and grape juice contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Mango has signficantly more dietary fiber than grape juice - mango has 1.6g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Mango and grape juice contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Mango and grape juice contain similar amounts of protein - mango has 0.82g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both mango and grape juice are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 363 times more Vitamin C than grape juice - mango has 36.4mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than grape juice - mango has 54ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than grape juice - mango has 0.9mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Mango and grape juice contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Mango has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both grape juice and mango contain significant amounts of thiamin.
| Grape Juice | Mango | |
|---|---|---|
| Thiamin | 0.017 MG | 0.028 MG |
| Riboflavin | 0.015 MG | 0.038 MG |
| Niacin | 0.133 MG | 0.669 MG |
| Pantothenic acid | 0.048 MG | 0.197 MG |
| Vitamin B6 | 0.032 MG | 0.119 MG |
| Folate | ~ | 43 UG |
Minerals
calcium
Mango and grape juice contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Mango and grape juice contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Mango has 62% more potassium than grape juice - mango has 168mg of potassium per 100 grams and grape juice has 104mg 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 grape juice and mango contain small amounts of apigenin, luteolin and kaempferol.
| Grape Juice | Mango | |
|---|---|---|
| apigenin | 0.01 mg | 0.01 mg |
| luteolin | 0.01 mg | 0.02 mg |
| kaempferol | 0.01 mg | 0.05 mg |
| myricetin | 0.7 mg | 0.06 mg |
| Quercetin | 0.72 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 grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than mango per 100 grams.
| Grape Juice | Mango | |
|---|---|---|
| beta-carotene | 5 UG | 640 UG |
| lutein + zeaxanthin | 57 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Mango | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.051 G |
| Total | 0.005 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and mango contain small amounts of linoleic acid.
| Grape Juice | Mango | |
|---|---|---|
| linoleic acid | 0.017 G | 0.019 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Mango (Mangos, raw) .
Grape 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 mango or grape juice contain more calories in 100 grams?Mango and grape juice contain similar amounts of calories - mango has 60 calories in 100g and grape juice has 60 calories.
Does mango or grape juice have more carbohydrates?
By weight, mango and grape juice contain similar amounts of carbs - mango has 15g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.