Mango Juice vs. Watermelon
Nutrition comparison of Mango Juice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and watermelon:
- Mango juice is a great source of Vitamin C.
- Watermelon has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 41% less calories than mango juice - watermelon has 30 calories per 100 grams and mango juice has 51 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and similar to watermelon for fat. Mango juice has a macronutrient ratio of 1:98:1 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Watermelon | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 98% | 90% |
| Fat | 1% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and mango juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and mango juice has 13.1g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in mango juice comprise of 98% sugar and 2% dietary fiber.
dietary fiber
Watermelon and mango juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and mango juice has 0.3g of dietary fiber.
sugar
Watermelon has 50% less sugar than mango juice - watermelon has 6.2g of sugar per 100 grams and mango juice has 12.5g of sugar.
Protein
protein
Watermelon and mango juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and mango juice has 0.11g of protein.
Fat
saturated fat
Both watermelon and mango juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and mango juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 88% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and mango juice has 15.2mg of Vitamin C.
Vitamin A
Watermelon and mango juice contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and mango juice has 35ug of Vitamin A.
Vitamin E
Watermelon and mango juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and mango juice has 0.21mg of Vitamin E.
Vitamin K
Watermelon and mango juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and mango juice has 0.8ug of Vitamin K.
The B Vitamins
Watermelon has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both mango juice and watermelon contain significant amounts of niacin and folate.
| Mango Juice | Watermelon | |
|---|---|---|
| Thiamin | 0.003 MG | 0.033 MG |
| Riboflavin | 0.003 MG | 0.021 MG |
| Niacin | 0.08 MG | 0.178 MG |
| Pantothenic acid | 0.07 MG | 0.221 MG |
| Vitamin B6 | 0.015 MG | 0.045 MG |
| Folate | 7 UG | 3 UG |
Minerals
calcium
Mango juice has 143% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and mango juice has 17mg of calcium.
iron
Watermelon and mango juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and mango juice has 0.36mg of iron.
potassium
Watermelon has 367% more potassium than mango juice - watermelon has 112mg of potassium per 100 grams and mango juice has 24mg 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, both mango juice and watermelon contain significant amounts of beta-carotene.
| Mango Juice | Watermelon | |
|---|---|---|
| beta-carotene | 402 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango juice and watermelon contain small amounts of linoleic acid.
| Mango Juice | Watermelon | |
|---|---|---|
| linoleic acid | 0.003 G | 0.05 G |
| Total | 0.003 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 Juice (Mango nectar, canned) and Watermelon (Watermelon, raw) .
Mango Juice 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 juice contain more calories in 100 grams?Watermelon has 40% less calories than mango juice - watermelon has 30 calories in 100g and mango juice has 51 calories.
Does watermelon or mango juice have more carbohydrates?
By weight, watermelon and mango juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and mango juice has 13.1g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in mango juice comprise of 100% sugar and 0% dietary fiber.