Mango vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mango, dried, sweetened is higher in more vitamins & minerals
Calories (kcal)
Mango 319
Apple juice 46
Protein (g)
Mango 2.45
Apple juice 0.100
Carbs (g)
Mango 78.6
Apple juice 11.3
Fat (g)
Mango 1.18
Apple juice 0.130
Fiber (g)
Mango 2.40
Apple juice 0.200
Quick answers
Which has more protein?
Mango, dried, sweetened — 2.45g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 319 kcal per 100g.
Which is more nutrient-dense?
Mango, dried, sweetened scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mango | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 319 kcal | 46 kcal | +593% |
| Macronutrients | |||
| Water | 16.6 g | 88.2 g | -81% |
| Protein | 2.45 g | 0.100 g | +2350% |
| Total lipid (fat) | 1.18 g | 0.130 g | +808% |
| Carbohydrate, by difference | 78.6 g | 11.3 g | +595% |
| Fiber, total dietary | 2.40 g | 0.200 g | +1100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.287 g | 0.022 g | +1205% |
| Fatty acids, total monounsaturated | 0.439 g | 0.006 g | +7217% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 42.3 mg | 38.5 mg | +10% |
| Thiamin (Vitamin B1) | 0.062 mg | 0.021 mg | +195% |
| Riboflavin (Vitamin B2) | 0.085 mg | 0.017 mg | +400% |
| Niacin (Vitamin B3) | 2.00 mg | 0.073 mg | +2640% |
| Pantothenic acid (Vitamin B5) | — | 0.049 mg | |
| Vitamin B-6 — Pyridoxine | 0.334 mg | 0.018 mg | +1756% |
| Biotin (Vitamin B7) | 68.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.7 mg | 1.80 mg | +1217% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 67.0 ug | 0 ug | |
| Carotene, beta | 786 ug | 0 ug | |
| Carotene, alpha | 11.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 4.02 mg | 0.010 mg | +40100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 0 mg | 8.00 mg | -100% |
| Iron, Fe | 0.230 mg | 0.120 mg | +92% |
| Magnesium, Mg | 20.0 mg | 5.00 mg | +300% |
| Phosphorus, P | 50.0 mg | 7.00 mg | +614% |
| Potassium, K | 279 mg | 101 mg | +176% |
| Sodium, Na | 162 mg | 4.00 mg | +3950% |
| Zinc, Zn | 0.300 mg | 0.020 mg | +1400% |
| Copper, Cu | 0.300 mg | 0.012 mg | +2400% |
| Manganese, Mn | 10.0 mg | 0.074 mg | +13414% |
| Selenium, Se | 2.10 ug | 0.100 ug | +2000% |
| Other Nutrients | |||
| Energy | 1336 kj | 191 kj | +599% |
| Ash | 1.19 g | 0.230 g | +417% |
| Total Sugars | 66.3 g | 9.62 g | +589% |
| Sucrose | — | 1.26 g | |
| Glucose | — | 2.63 g | |
| Fructose | — | 5.73 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 68.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 68.0 ug | 0 ug | |
| Betaine | — | 0.100 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 29.0 ug | 0 ug | |
| Vitamin A, IU | 1343 IU | 1.00 IU | +134200% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 52.0 ug | 16.0 ug | +225% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 13.2 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.039 g | 0.001 g | +3800% |
| SFA 16:0 (Palmitic acid) | 0.226 g | 0.018 g | +1156% |
| SFA 18:0 (Stearic acid) | 0.013 g | 0.002 g | +550% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.209 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.235 g | 0.005 g | +4600% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.222 g | 0.039 g | +469% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.061 g | 0.033 g | +85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.161 g | 0.007 g | +2200% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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