Mango vs. Watermelon
Nutrition comparison of Mango and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and watermelon:
- Mango has more beta-carotene and lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than mango.
- Mango has more niacin, Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
- Watermelon has 55% less sugar than mango.
USDA sources for nutritional information: Mango (Mangos, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 50% less calories than mango - watermelon has 30 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is similar to watermelon for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Watermelon | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 90% | 90% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 50% less carbohydrates than mango - watermelon has 7.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has 300% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Watermelon has 55% less sugar than mango - watermelon has 6.2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Watermelon and mango contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both watermelon and mango are low in saturated fat - watermelon has 0.02g 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 349% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 93% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Watermelon and mango contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Watermelon and mango contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more niacin, Vitamin B6 and folate. Both mango and watermelon contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Mango | Watermelon | |
|---|---|---|
| Thiamin | 0.028 MG | 0.033 MG |
| Riboflavin | 0.038 MG | 0.021 MG |
| Niacin | 0.669 MG | 0.178 MG |
| Pantothenic acid | 0.197 MG | 0.221 MG |
| Vitamin B6 | 0.119 MG | 0.045 MG |
| Folate | 43 UG | 3 UG |
Minerals
calcium
Watermelon and mango contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Watermelon and mango contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 50% more potassium than watermelon - watermelon has 112mg 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,
| Mango | Watermelon | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.46 mg |
| kaempferol | 0.05 mg | 0.45 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 and lutein + zeaxanthin than watermelon per 100 grams, however, watermelon contains more lycopene than mango per 100 grams.
| Mango | Watermelon | |
|---|---|---|
| beta-carotene | 640 UG | 303 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | 4532 UG |
| lutein + zeaxanthin | 23 UG | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango and watermelon contain small amounts of linoleic acid.
| Mango | Watermelon | |
|---|---|---|
| linoleic acid | 0.019 G | 0.05 G |
| Total | 0.019 G | 0.05 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 Watermelon (Watermelon, raw) .
Mango g
()
|
Daily Values (%) |
Watermelon 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 watermelon or mango contain more calories in 100 grams?Watermelon has 50% less calories than mango - watermelon has 30 calories in 100g and mango has 60 calories.
Does watermelon or mango have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than mango - watermelon has 7.6g of carbs for 100g and mango has 15g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.