Mango Juice vs. Zucchini
Nutrition comparison of Mango Juice and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and zucchini:
- Both mango juice and zucchini are high in Vitamin C.
- Mango juice has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than mango juice.
- Zucchini has 3.2 times less carbohydrates than mango juice.
- Zucchini has 3.9 times less sugar than mango juice.
- Zucchini has 67% less calories than mango juice.
- Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 67% less calories than mango juice - mango juice has 51 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, mango juice is much lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Zucchini | |
|---|---|---|
| Protein | 1% | 24% |
| Carbohydrates | 98% | 62% |
| Fat | 1% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.2 times less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Zucchini has 233% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 3.9 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Mango juice and zucchini contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both mango juice and zucchini are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both mango juice and zucchini are high in Vitamin C. Zucchini has 18% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Mango juice has 250% more Vitamin A than zucchini - mango juice has 35ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Mango juice and zucchini contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Mango juice and zucchini contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Zucchini | |
|---|---|---|
| Thiamin | 0.003 MG | 0.045 MG |
| Riboflavin | 0.003 MG | 0.094 MG |
| Niacin | 0.08 MG | 0.451 MG |
| Pantothenic acid | 0.07 MG | 0.204 MG |
| Vitamin B6 | 0.015 MG | 0.163 MG |
| Folate | 7 UG | 24 UG |
Minerals
calcium
Mango juice and zucchini contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Mango juice and zucchini contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 988% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Zucchini | |
|---|---|---|
| beta-carotene | 402 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.061 G |
| Total | 0.008 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and zucchini contain small amounts of linoleic acid.
| Mango Juice | Zucchini | |
|---|---|---|
| linoleic acid | 0.003 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.003 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Mango Juice g
()
|
Daily Values (%) |
Zucchini 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 mango juice or zucchini contain more calories in 100 grams?Zucchini has 70% less calories than mango juice - mango juice has 51 calories in 100g and zucchini has 17 calories.
Does mango juice or zucchini have more carbohydrates?
By weight, zucchini has 3.2 times fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.