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.
Detailed nutritional comparison of mango juice and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango Juice src
Image of Zucchini src

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 1:98:2 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 2% 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 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 Zucchini .

Note: The specific food items compared are: Mango Juice (Mango nectar, canned) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.