Mango vs. Tomato

Nutrition comparison of Mango and Tomato


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

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

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

  • Both mango and tomato are high in Vitamin C.
  • Mango has more folate.
  • Tomato has 4.1 times less sugar than mango.
  • Tomato has 70% less calories than mango.
  • Tomato has 74% less carbohydrates than mango.
  • Tomato is a great source of potassium.
Detailed nutritional comparison of mango and tomato 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: Mango (Mangos, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Tomato src

Here's an infographic summarizing the nutritional differences between mango and tomato. marks particularly rich nutrients.


Calories and Carbs

calories

Tomato has 70% less calories than mango - mango has 60 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Mango has a macronutrient ratio of 5:90:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Tomato
Protein 5% 17%
Carbohydrates 90% 75%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Tomato has 74% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Mango has 33% more dietary fiber than tomato - mango has 1.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Tomato has 4.1 times less sugar than mango - mango has 13.7g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Mango and tomato contain similar amounts of protein - mango has 0.82g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both mango and tomato are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Both mango and tomato are high in Vitamin C. Mango has 166% more Vitamin C than tomato - mango has 36.4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Mango and tomato contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Mango and tomato contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Mango and tomato contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Mango Tomato
Thiamin 0.028 MG 0.037 MG
Riboflavin 0.038 MG 0.019 MG
Niacin 0.669 MG 0.594 MG
Pantothenic acid 0.197 MG 0.089 MG
Vitamin B6 0.119 MG 0.08 MG
Folate 43 UG 15 UG

Minerals

calcium

Mango and tomato contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Mango and tomato contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Tomato is a great source of potassium and it has 41% more potassium than mango - mango has 168mg of potassium per 100 grams and tomato has 237mg 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 mango and tomato contain small amounts of kaempferol and myricetin.

Mango Tomato
apigenin 0.01 mg ~
luteolin 0.02 mg ~
kaempferol 0.05 mg 0.09 mg
myricetin 0.06 mg 0.13 mg
Quercetin ~ 0.58 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 mango and tomato contain significant amounts of beta-carotene.

Mango Tomato
beta-carotene 640 UG 449 UG
alpha-carotene 9 UG 101 UG
lycopene 3 UG 2573 UG
lutein + zeaxanthin 23 UG 123 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than tomato per 100 grams.

Mango Tomato
alpha linoleic acid 0.051 G 0.003 G
Total 0.051 G 0.003 G

omega 6s

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

Mango Tomato
linoleic acid 0.019 G 0.08 G
Total 0.019 G 0.08 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: Mango (Mangos, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .

Mango g

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niacin (Vit B3)
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protein
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G