Lemon vs. Mango

Nutrition comparison of Lemon and Mango


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

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

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

  • Both lemon and mango are high in Vitamin C.
  • Lemon has 4.4 times less sugar than mango.
  • Lemon has 52% less calories than mango.
  • Lemon is a great source of dietary fiber.
  • Mango has more niacin and folate.
Detailed nutritional comparison of lemon 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: Lemon (Lemons, raw, without peel) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lemon src
Image of Mango src

Calories and Carbs

calories

Lemon has 52% less calories than mango - lemon has 29 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, lemon is heavier in protein, lighter in carbs and similar to mango for fat. Lemon has a macronutrient ratio of 10:84:6 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Mango
Protein 10% 5%
Carbohydrates 84% 90%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Lemon and mango contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and mango has 15g of carbohydrates.

dietary fiber

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

sugar

Lemon has 4.4 times less sugar than mango - lemon has 2.5g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Lemon and mango contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both lemon and mango are high in Vitamin C. Lemon has 46% more Vitamin C than mango - lemon has 53mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 53 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Lemon and mango contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Mango and lemon contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.

The B Vitamins

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

Lemon Mango
Thiamin 0.04 MG 0.028 MG
Riboflavin 0.02 MG 0.038 MG
Niacin 0.1 MG 0.669 MG
Pantothenic acid 0.19 MG 0.197 MG
Vitamin B6 0.08 MG 0.119 MG
Folate 11 UG 43 UG

Minerals

calcium

Lemon has 136% more calcium than mango - lemon has 26mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Lemon has 275% more iron than mango - lemon has 0.6mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Lemon and mango contain similar amounts of potassium - lemon has 138mg 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, both lemon and mango contain small amounts of kaempferol.

Lemon Mango
luteolin 1.9 mg 0.02 mg
kaempferol 0.03 mg 0.05 mg
myricetin 0.5 mg 0.06 mg
Quercetin 1.14 mg ~
apigenin ~ 0.01 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, both lemon and mango contain small amounts of alpha-carotene.

Lemon Mango
beta-carotene 3 UG 640 UG
alpha-carotene 1 UG 9 UG
lutein + zeaxanthin 11 UG 23 UG
lycopene ~ 3 UG

Omega-3 and Omega-6

omega 3s

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

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

omega 6s

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

Lemon Mango
linoleic acid 0.063 G 0.019 G
Total 0.063 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: Lemon (Lemons, raw, without peel) and Mango (Mangos, raw) .

Lemon g

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G polyunsaturated fat G
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Vitamins and Minerals
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iron
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thiamin (Vit B1)
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niacin (Vit B3)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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G Water G
G Starch G
G Alcohol G


FAQ

Does lemon or mango contain more calories in 100 grams?
Lemon has 50% less calories than mango - lemon has 29 calories in 100g and mango has 60 calories.

Does lemon or mango have more carbohydrates?
By weight, lemon and mango contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and mango has 15g of carbohydrates.

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