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.
Detailed nutritional comparison of mango juice and plums 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 Juice (Mango nectar, canned) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango Juice src
Image of Plums src

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 similar to plums for fat. Mango juice has a macronutrient ratio of 1:98:2 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 2% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango Juice or Plums .

Note: The specific food items compared are: Mango Juice (Mango nectar, canned) and Plums (Plums, raw) .

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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.

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