Mango Juice vs. Plums
Nutrition comparison of Mango Juice and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and plums:
- Mango juice has more beta-carotene than plum, however, plum contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
- Plum has more thiamin, riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and plums contain similar amounts of calories - mango juice has 51 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and lighter in fat compared to plums per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Plums | |
|---|---|---|
| Protein | 1% | 6% |
| Carbohydrates | 98% | 89% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and plums contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Plum has 367% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Mango juice and plums contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Mango juice and plums contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both mango juice and plums are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 60% more Vitamin C than plum - mango juice has 15.2mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Mango juice and plums contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Mango juice and plums contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Mango juice and plums contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin, riboflavin, niacin and pantothenic acid. Both mango juice and plums contain significant amounts of Vitamin B6 and folate.
| Mango Juice | Plums | |
|---|---|---|
| Thiamin | 0.003 MG | 0.028 MG |
| Riboflavin | 0.003 MG | 0.026 MG |
| Niacin | 0.08 MG | 0.417 MG |
| Pantothenic acid | 0.07 MG | 0.135 MG |
| Vitamin B6 | 0.015 MG | 0.029 MG |
| Folate | 7 UG | 5 UG |
Minerals
calcium
Mango juice has 183% more calcium than plum - mango juice has 17mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Mango juice and plums contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 554% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and plum has 157mg of potassium.
Antioxidants and Phytonutrients
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 juice has more beta-carotene than plum per 100 grams, however, plum contains more lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Plums | |
|---|---|---|
| beta-carotene | 402 UG | 190 UG |
| lutein + zeaxanthin | ~ | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango juice and plums contain small amounts of linoleic acid.
| Mango Juice | Plums | |
|---|---|---|
| linoleic acid | 0.003 G | 0.044 G |
| Total | 0.003 G | 0.044 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 Juice (Mango nectar, canned) and Plums (Plums, raw) .
Mango Juice g
()
|
Daily Values (%) |
Plums 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 % |
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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 juice or plums contain more calories in 100 grams?Mango juice and plums contain similar amounts of calories - mango juice has 51 calories in 100g and plum has 46 calories.
Does mango juice or plums have more carbohydrates?
By weight, mango juice and plums contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.